Cruiserweight, “Goodbye Daily Sadness”
Saxon Shore, “Amber, Ember, Glow”
WX at 0800: 77, DP 52, BP 29.71, 11@60 haze pcdy
Odometer 4: 425.2mi
Z3.
If I hadn’t been steadfast in gaming my plan, I never would have gotten out of bed. I just didn’t want to wake up. I need to be conscientious about not pigging out as I ramp down for the marathon. Today sucked. Tomorrow might be an improvement.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:10 10:10 09:15 09:15 1.10 Short Air Assault to split
1.67 25:16 15:06 09:03 09:07 2.77 Around Crackhouses
1.10 35:23 10:07 09:12 09:09 3.87 Split to short Air Assault
Sunday, April 16, 2006
Friday, April 14, 2006
4.4mi, 39:09, 14 APR 06, COB Speicher IZ
The Bats, “Straight Image”
The Connells, “Fun & Games”
WX at 0800: 66, DP 46, BP 29.95, 3@300 clear
Odometer 4: 421.3mi
Z2 high.
Today was supposed to be an easy run, and I think that was mostly the case. I forgot to take the split at the last hack, so I combined a slightly longer split. As has been the case, I ran mostly negative splits. This is fine. An average pace of 8:53 on an easy day is fine. Man, I’m tired, though. Nothing but eat tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
1.67 24:46 14:43 08:49 08:56 2.77 Around Crackhouses
1.64 39:09 14:23 08:46 08:53 4.41 Split to short Air Assault
The Connells, “Fun & Games”
WX at 0800: 66, DP 46, BP 29.95, 3@300 clear
Odometer 4: 421.3mi
Z2 high.
Today was supposed to be an easy run, and I think that was mostly the case. I forgot to take the split at the last hack, so I combined a slightly longer split. As has been the case, I ran mostly negative splits. This is fine. An average pace of 8:53 on an easy day is fine. Man, I’m tired, though. Nothing but eat tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
1.67 24:46 14:43 08:49 08:56 2.77 Around Crackhouses
1.64 39:09 14:23 08:46 08:53 4.41 Split to short Air Assault
Thursday, April 13, 2006
5.28mi, 45:33, 13 APR 06, COB Speicher IZ
Rush, “Countdown”
50 Foot Wave, “Hot Pink, Distorted”
Bob Mould, “Paralyzed”
WX at 0800: 63, DP 54, BP 29.90, 3@340 clear
WX at 0900: 72, DP 54, BP 29.92, 1@variable haze
Odometer 1: 182.0mi
Z3.
Today was a great day, if a bit slow at places. It’s also my 34th birthday. Ha. This run, thus, was a small birthday gift to me. When I’m able to cruise at 8:15 pace without breathing hard, this is a good sign.
I realized once again that I need to more rigorously vet my measurements to make sure that what I measure is, well, accurate. I am not industrious enough to check the other legs in my prior runs...and in any event, it doesn’t make so much of a difference that I need to do something about it.
On the other hand, today marked the powerful influence of memory. My dog Thor died, of old age, almost a year ago – on 23 Apr 05, and for whatever reason, I thought of him. I didn’t really have a pet growing up. My sister had a dog, who ran away, much to her sorrow, about 8 years after we had gotten him. Today’s run marked the sharp memory of going on a run once and having Thor join me for the run. Last night I was reminded of Thor and his littermate Diana, who we had euthanized some two years prior for a slipped disk. I don’t know why. There is acceptance – but there is still grief. I’m not sure why.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:55 07:47 08:57 08:44 1.25 101 Hwy
1.39 23:06 12:11 08:46 08:45 2.64 Hammerhead
1.39 34:56 11:50 08:31 08:40 4.03 Main Drag
0.87 42:28 07:32 08:40 08:40 4.90 Dirtball
0.38 45:33 03:05 08:07 08:38 5.28 Start
50 Foot Wave, “Hot Pink, Distorted”
Bob Mould, “Paralyzed”
WX at 0800: 63, DP 54, BP 29.90, 3@340 clear
WX at 0900: 72, DP 54, BP 29.92, 1@variable haze
Odometer 1: 182.0mi
Z3.
Today was a great day, if a bit slow at places. It’s also my 34th birthday. Ha. This run, thus, was a small birthday gift to me. When I’m able to cruise at 8:15 pace without breathing hard, this is a good sign.
I realized once again that I need to more rigorously vet my measurements to make sure that what I measure is, well, accurate. I am not industrious enough to check the other legs in my prior runs...and in any event, it doesn’t make so much of a difference that I need to do something about it.
On the other hand, today marked the powerful influence of memory. My dog Thor died, of old age, almost a year ago – on 23 Apr 05, and for whatever reason, I thought of him. I didn’t really have a pet growing up. My sister had a dog, who ran away, much to her sorrow, about 8 years after we had gotten him. Today’s run marked the sharp memory of going on a run once and having Thor join me for the run. Last night I was reminded of Thor and his littermate Diana, who we had euthanized some two years prior for a slipped disk. I don’t know why. There is acceptance – but there is still grief. I’m not sure why.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:55 07:47 08:57 08:44 1.25 101 Hwy
1.39 23:06 12:11 08:46 08:45 2.64 Hammerhead
1.39 34:56 11:50 08:31 08:40 4.03 Main Drag
0.87 42:28 07:32 08:40 08:40 4.90 Dirtball
0.38 45:33 03:05 08:07 08:38 5.28 Start
Wednesday, April 12, 2006
4.4mi, 39:06, 12 APR 06, COB Speicher IZ
Rush, “Countdown”
WX at 0800: 68, DP 54, BP 29.85, 7@270 light rain overcast
Odometer 4: 416.9mi
Z2 start, Z3 finish.
The beginning of this run was not that pleasant. After about the first 20 minutes, things loosened up and it was a much better run. The dilemma of training is one of relative effort in terms of heart rate or how my legs feel. My legs were tired but my endurance felt fine. In that sense, I decided to go on relative heartrate or perceived level of effort.
Today’s song was cued by today being the 25th anniversary of the launch of the Space Shuttle Columbia. “Countdown” is actually not a half bad song. I was in the third grade when Columbia launched, with most of the Lower School grades 3-5 sitting around a 19” TV set with dials. It didn’t even have a varactor tuner, to give an idea of how long ago it was. Man, do I feel old.
Today might well be one of the last times I see rain – I certainly didn’t expect to see it in mid-April, of all things.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:17 10:17 09:21 09:21 1.10 Short Air Assault to split
1.67 24:55 14:38 08:46 09:00 2.77 Around Crackhouses
1.10 34:34 09:39 08:46 08:56 3.87 Split to short Air Assault
0.54 39:06 04:32 08:24 08:52 4.41 Corner and back
WX at 0800: 68, DP 54, BP 29.85, 7@270 light rain overcast
Odometer 4: 416.9mi
Z2 start, Z3 finish.
The beginning of this run was not that pleasant. After about the first 20 minutes, things loosened up and it was a much better run. The dilemma of training is one of relative effort in terms of heart rate or how my legs feel. My legs were tired but my endurance felt fine. In that sense, I decided to go on relative heartrate or perceived level of effort.
Today’s song was cued by today being the 25th anniversary of the launch of the Space Shuttle Columbia. “Countdown” is actually not a half bad song. I was in the third grade when Columbia launched, with most of the Lower School grades 3-5 sitting around a 19” TV set with dials. It didn’t even have a varactor tuner, to give an idea of how long ago it was. Man, do I feel old.
Today might well be one of the last times I see rain – I certainly didn’t expect to see it in mid-April, of all things.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:17 10:17 09:21 09:21 1.10 Short Air Assault to split
1.67 24:55 14:38 08:46 09:00 2.77 Around Crackhouses
1.10 34:34 09:39 08:46 08:56 3.87 Split to short Air Assault
0.54 39:06 04:32 08:24 08:52 4.41 Corner and back
Monday, April 10, 2006
11.9mi, 1:45:11, 10 APR 06, COB Speicher IZ
Limp Bizkit and DMX, “Rollin” (remix)
Rush, “Cold Fire”
50 Foot Wave, “Hot Pink, Distorted”
WX at 0700: 59, DP 45, BP 29.97, 1@50 clear
WX at 0800: 63, DP 43, BP 29.99, 3@variable haze
WX at 0900: 68, DP 45, BP 30.00, 3@variable haze
Odometer 1: 176.7mi
Z3.
Today was an exercise in seeing just how fast I could go at what I considered race pace. I ran this one alone, which I think was important. It was a key piece to not being tied to someone else’s pace, and I think it paid off. For the most part, I think the reduced times on the HOD (Highway-O-Death) legs (specifically HOD to CSD/PX) was attributable to being tired (and not starting glycogen regenesis yet) as well as having to come off the road to avoid getting hit by oncoming traffic. Apart from that, the stretches where there was no traffic was promising as I didn’t have to switch to gravel to pavement continuously.
Afterwards I was so tired that I got back in bed and went to sleep. That’s an indicator...
SGMT AGGRGTE SEGMT PERMI AVGPC DIST almost 12 miles
0.38 0:03:06 03:06 08:09 08:09 0.38 Dirtball
0.30 0:05:40 02:34 08:33 08:20 0.68 x at Strike
0.87 0:13:22 07:42 08:51 08:37 1.55 thru rotary to HOD
0.30 0:16:06 02:44 09:07 08:42 1.85 x at HOD
1.31 0:27:52 11:46 08:59 08:49 3.16 HOD to Pax Turnoff
1.36 0:39:17 11:25 08:24 08:41 4.52 HOD to Corner
0.77 0:45:45 06:28 08:24 08:39 5.29 LSA South
1.01 0:54:23 08:38 08:33 08:38 6.30 Bunker
1.01 1:03:12 08:49 08:44 08:39 7.31 LSA South
0.77 1:09:37 06:25 08:20 08:37 8.08 Corner
1.36 1:20:55 11:18 08:19 08:34 9.44 HOD to Pax Turnoff
1.31 1:32:42 11:47 09:00 08:37 10.75 HOD to CSD/PX
0.30 1:35:22 02:40 08:53 08:38 11.05 x at HOD
0.87 1:42:48 07:26 08:33 08:51 11.62 HOD to Strike
0.27 1:45:11 02:23 08:50 08:51 11.89 Strike to Back Start
Rush, “Cold Fire”
50 Foot Wave, “Hot Pink, Distorted”
WX at 0700: 59, DP 45, BP 29.97, 1@50 clear
WX at 0800: 63, DP 43, BP 29.99, 3@variable haze
WX at 0900: 68, DP 45, BP 30.00, 3@variable haze
Odometer 1: 176.7mi
Z3.
Today was an exercise in seeing just how fast I could go at what I considered race pace. I ran this one alone, which I think was important. It was a key piece to not being tied to someone else’s pace, and I think it paid off. For the most part, I think the reduced times on the HOD (Highway-O-Death) legs (specifically HOD to CSD/PX) was attributable to being tired (and not starting glycogen regenesis yet) as well as having to come off the road to avoid getting hit by oncoming traffic. Apart from that, the stretches where there was no traffic was promising as I didn’t have to switch to gravel to pavement continuously.
Afterwards I was so tired that I got back in bed and went to sleep. That’s an indicator...
SGMT AGGRGTE SEGMT PERMI AVGPC DIST almost 12 miles
0.38 0:03:06 03:06 08:09 08:09 0.38 Dirtball
0.30 0:05:40 02:34 08:33 08:20 0.68 x at Strike
0.87 0:13:22 07:42 08:51 08:37 1.55 thru rotary to HOD
0.30 0:16:06 02:44 09:07 08:42 1.85 x at HOD
1.31 0:27:52 11:46 08:59 08:49 3.16 HOD to Pax Turnoff
1.36 0:39:17 11:25 08:24 08:41 4.52 HOD to Corner
0.77 0:45:45 06:28 08:24 08:39 5.29 LSA South
1.01 0:54:23 08:38 08:33 08:38 6.30 Bunker
1.01 1:03:12 08:49 08:44 08:39 7.31 LSA South
0.77 1:09:37 06:25 08:20 08:37 8.08 Corner
1.36 1:20:55 11:18 08:19 08:34 9.44 HOD to Pax Turnoff
1.31 1:32:42 11:47 09:00 08:37 10.75 HOD to CSD/PX
0.30 1:35:22 02:40 08:53 08:38 11.05 x at HOD
0.87 1:42:48 07:26 08:33 08:51 11.62 HOD to Strike
0.27 1:45:11 02:23 08:50 08:51 11.89 Strike to Back Start
Sunday, April 09, 2006
3.77mi, 33:17, 9 APR 06, COB Speicher IZ
Letters to Cleo, “Go”
Rush, “Bravado”
WX at 0700: 59, DP 48, BP 30.01, calm clear
Odometer 4: 412.5mi
Z2-Z3.
This was intended to be a tempo run and it wasn’t. I was disappointed. Tomorrow it’s 12 and I intend to run at pace – to the point where I’ve computed relative pace and will hold fast to target.
Later today marked some wall ball, as I’m determined to get some quality time in with the lacrosse stick now that I have concrete walls around the place where I work.
SGMT AGGRG SEGMT PERMI AVGPC DIST Not Hammered Gym
0.38 03:10 03:10 08:20 08:20 0.38 Hardball
0.85 10:55 07:45 09:07 08:53 1.23 101 Hwy
0.69 17:13 06:18 09:08 08:58 1.92 Perimeter
0.61 22:42 05:29 08:59 08:58 2.53 Back to Drag
0.35 25:50 03:08 08:57 08:58 2.88 Drag to Gym
0.51 30:11 04:21 08:32 08:54 3.39 Gym to Dirtball
0.38 33:17 03:06 08:09 08:50 3.77 Start
Rush, “Bravado”
WX at 0700: 59, DP 48, BP 30.01, calm clear
Odometer 4: 412.5mi
Z2-Z3.
This was intended to be a tempo run and it wasn’t. I was disappointed. Tomorrow it’s 12 and I intend to run at pace – to the point where I’ve computed relative pace and will hold fast to target.
Later today marked some wall ball, as I’m determined to get some quality time in with the lacrosse stick now that I have concrete walls around the place where I work.
SGMT AGGRG SEGMT PERMI AVGPC DIST Not Hammered Gym
0.38 03:10 03:10 08:20 08:20 0.38 Hardball
0.85 10:55 07:45 09:07 08:53 1.23 101 Hwy
0.69 17:13 06:18 09:08 08:58 1.92 Perimeter
0.61 22:42 05:29 08:59 08:58 2.53 Back to Drag
0.35 25:50 03:08 08:57 08:58 2.88 Drag to Gym
0.51 30:11 04:21 08:32 08:54 3.39 Gym to Dirtball
0.38 33:17 03:06 08:09 08:50 3.77 Start
Friday, April 07, 2006
5.24mi, 47:33, 7 APR 06, COB Speicher IZ
Blur, “Woo Hoo”
Hilary Duff, “Wake Up”
WX at 0800: 50 DP 46, BP 29.97, 8@270
Odometer 1: 164.8mi
Z2 high.
Also a fairly easy run, although it seemed like it was a little faster than it actually was. Today was supposed to be a controlled pace run, and for the most part, it was. It also entailed some ab work at the gym, hence the abbreviated split.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead + Gym
0.38 03:13 03:13 08:28 08:28 0.38 Hardball
0.85 11:15 08:02 09:27 09:09 1.23 101 Hwy
1.39 23:42 12:27 08:57 09:03 2.62 Hammerhead
1.39 36:07 12:25 08:56 09:00 4.01 Main Drag
0.35 39:27 03:20 09:31 09:03 4.36 Gym
0.51 44:09 04:42 09:13 09:05 4.86 Dirtball
0.38 47:33 03:24 08:57 09:04 5.24 Start
Hilary Duff, “Wake Up”
WX at 0800: 50 DP 46, BP 29.97, 8@270
Odometer 1: 164.8mi
Z2 high.
Also a fairly easy run, although it seemed like it was a little faster than it actually was. Today was supposed to be a controlled pace run, and for the most part, it was. It also entailed some ab work at the gym, hence the abbreviated split.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead + Gym
0.38 03:13 03:13 08:28 08:28 0.38 Hardball
0.85 11:15 08:02 09:27 09:09 1.23 101 Hwy
1.39 23:42 12:27 08:57 09:03 2.62 Hammerhead
1.39 36:07 12:25 08:56 09:00 4.01 Main Drag
0.35 39:27 03:20 09:31 09:03 4.36 Gym
0.51 44:09 04:42 09:13 09:05 4.86 Dirtball
0.38 47:33 03:24 08:57 09:04 5.24 Start
Thursday, April 06, 2006
5.80mi, 51:04, 6 APR 06, COB Speicher IZ
The Corrs, “Angel”
50 Foot Wave, “Petal”
50 Foot Wave, “Hot Pink, Distorted”
WX at 0700: 61, DP 50, BP 29.96, 6@variable haze overcast
Odometer 4: 408.8mi
Z3 steady state.
Today was intended to be a tempo run. It was, but it was a fairly hard run for my running partner. Myself, I had a problem settling on a particular song. I was kind of pleasantly surprised to settle on a song by 50 Foot Wave, of all things, on a tempo run. I’m starting to assemble the songs I want to try to commit to memory before the marathon on 29 April.
Some stick work with left and right hand, left hand mostly, playing wall ball. I’m finding that I really do like the STX Octane I bought off eBay, in spite of a small crack in the head. It’s a great head to throw with, and after looking at the difference between a C405 shaft and a AL6000 shaft, there really is a difference. The AL6000 is admittedly lighter – but much less sturdy than the C405 shaft.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:13 03:13 08:28 08:28 0.38 Hardball to Bastogne
0.29 05:50 02:37 09:01 08:42 0.67 to Barricade Rd
1.39 18:48 12:58 09:20 09:08 2.06 Crackhouse Y-split
1.66 33:20 14:32 08:45 08:58 3.72 Around Crackhouses
1.40 45:31 12:11 08:42 08:53 5.12 Back to Intersection
0.30 48:03 02:32 08:27 08:52 5.42 Dirtball
0.38 51:04 03:01 07:56 08:48 5.80 Start
50 Foot Wave, “Petal”
50 Foot Wave, “Hot Pink, Distorted”
WX at 0700: 61, DP 50, BP 29.96, 6@variable haze overcast
Odometer 4: 408.8mi
Z3 steady state.
Today was intended to be a tempo run. It was, but it was a fairly hard run for my running partner. Myself, I had a problem settling on a particular song. I was kind of pleasantly surprised to settle on a song by 50 Foot Wave, of all things, on a tempo run. I’m starting to assemble the songs I want to try to commit to memory before the marathon on 29 April.
Some stick work with left and right hand, left hand mostly, playing wall ball. I’m finding that I really do like the STX Octane I bought off eBay, in spite of a small crack in the head. It’s a great head to throw with, and after looking at the difference between a C405 shaft and a AL6000 shaft, there really is a difference. The AL6000 is admittedly lighter – but much less sturdy than the C405 shaft.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:13 03:13 08:28 08:28 0.38 Hardball to Bastogne
0.29 05:50 02:37 09:01 08:42 0.67 to Barricade Rd
1.39 18:48 12:58 09:20 09:08 2.06 Crackhouse Y-split
1.66 33:20 14:32 08:45 08:58 3.72 Around Crackhouses
1.40 45:31 12:11 08:42 08:53 5.12 Back to Intersection
0.30 48:03 02:32 08:27 08:52 5.42 Dirtball
0.38 51:04 03:01 07:56 08:48 5.80 Start
Wednesday, April 05, 2006
5.24mi, 49:12, 5 APR 06, COB Speicher IZ
The Corrs, “Angel”
U2, “The Unforgettable Fire”
The Juliana Theory, “Do You Believe Me”
mewithoutyou, “January 1979”
R.E.M., “Driver 8”
R.E.M., “West of the Fields”
WX at 0800: 64, DP 45, BP 29.80, 10@130 haze (an hour later it became 8G19@140)
Odometer 1: 159.5mi
Z2 recovery.
Today just sucked. I didn’t want to run, I didn’t want to go anywhere, I just wanted to sleep in. But I needed this recovery run or else. It’s rough when the best I can eke out at recovery pace is a 9:23mpm aggregate. To add insult to injury, I was unable to settle on any running mantra until my last one. Maybe tomorrow will be easier.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:26 03:26 09:02 09:02 0.38 Hardball
0.85 11:39 08:13 09:40 09:28 1.23 101 Hwy
1.39 24:43 13:04 09:24 09:26 2.62 Hammerhead
1.39 37:42 12:59 09:20 09:24 4.01 Main Drag
0.85 45:50 08:08 09:34 09:26 4.86 Dirtball
0.38 49:12 03:22 08:52 09:23 5.24 Start
U2, “The Unforgettable Fire”
The Juliana Theory, “Do You Believe Me”
mewithoutyou, “January 1979”
R.E.M., “Driver 8”
R.E.M., “West of the Fields”
WX at 0800: 64, DP 45, BP 29.80, 10@130 haze (an hour later it became 8G19@140)
Odometer 1: 159.5mi
Z2 recovery.
Today just sucked. I didn’t want to run, I didn’t want to go anywhere, I just wanted to sleep in. But I needed this recovery run or else. It’s rough when the best I can eke out at recovery pace is a 9:23mpm aggregate. To add insult to injury, I was unable to settle on any running mantra until my last one. Maybe tomorrow will be easier.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:26 03:26 09:02 09:02 0.38 Hardball
0.85 11:39 08:13 09:40 09:28 1.23 101 Hwy
1.39 24:43 13:04 09:24 09:26 2.62 Hammerhead
1.39 37:42 12:59 09:20 09:24 4.01 Main Drag
0.85 45:50 08:08 09:34 09:26 4.86 Dirtball
0.38 49:12 03:22 08:52 09:23 5.24 Start
Monday, April 03, 2006
20.16mi, 2:57:05, 3 APR 06, COB Speicher IZ
Blur, “Woo Hoo”
Hilary Duff, “Wake Up”
Megadeth, cover of Duke Nukem theme
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace
50 Foot Wave, “Hot Pink, Distorted”
WX at 0600: 55, DP 54, BP 29.73, 4@variable overcast
WX at 0700: 57, DP 54, BP 29.75, 5@variable overcast
WX at 0800: 57, DP 54, BP 29.77, 6@variable overcast
WX at 0900: 59, DP 54, BP 29.78, 10@150 overcast
WX at 1000: 61, DP 54, BP 29.80, 14G21@180 overcast
Odometer 1: 154.3mi
Z2 start, Z3 finish.
Actually faster than my last one! I was surprised in some ways running what I did, as I started to noticeably speed up. I ran a negative split on my second half, as the AVGPC column would indicate. Still, at that pace, I would have to hoof it to finish in under 4 hours. And I want to finish the marathon in under four hours. That means I will have to run my first half faster than 9mpm...which I won’t be constrained by having a running partner. I’ll be running my own pace for myself.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:16 10:16 09:20 09:20 1.10 Short Air Assault to split
1.67 0:25:17 15:01 09:00 09:08 2.77 Around Crackhouses
1.39 0:38:07 12:50 09:14 09:10 4.16 Back to Intersection
0.30 0:40:48 02:41 08:57 09:09 4.46 Dirtball
0.38 0:44:05 03:17 08:38 09:06 4.84 Front of CHUs
0.38 0:47:27 03:22 08:52 09:05 5.22 Hardball
0.87 0:55:21 07:54 09:05 09:05 6.09 101 Hwy
1.39 1:07:30 12:09 08:44 09:01 7.48 Hammerhead
1.39 1:19:56 12:26 08:57 09:01 8.87 Main Drag
0.85 1:27:32 07:36 08:56 09:00 9.72 Dirtball
0.38 1:30:40 03:08 08:15 08:59 10.10 Start
0.38 1:33:55 03:15 08:33 08:58 10.48 DFAC Drag
0.87 1:41:29 07:34 08:42 08:56 11.35 Hwy-o-Death
1.36 1:53:49 12:20 09:04 08:57 12.71 Pax Turnoff
1.36 2:05:14 11:25 08:24 08:54 14.07 Hwy-o-Death
0.87 2:12:32 07:18 08:23 08:52 14.94 Dirtball
0.38 2:15:33 03:01 07:56 08:51 15.32 Start
0.38 2:18:47 03:14 08:31 08:50 15.70 Hardball to Bastogne
0.30 2:21:14 02:27 08:10 08:50 16.00 to Barricade Rd
1.39 2:33:15 12:01 08:39 08:49 17.39 Crackhouse Y-split
1.67 2:47:17 14:02 08:24 08:47 19.06 Around Crackhouses
1.10 2:57:05 09:48 08:55 08:47 20.16 Short Air Assault
Hilary Duff, “Wake Up”
Megadeth, cover of Duke Nukem theme
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace
50 Foot Wave, “Hot Pink, Distorted”
WX at 0600: 55, DP 54, BP 29.73, 4@variable overcast
WX at 0700: 57, DP 54, BP 29.75, 5@variable overcast
WX at 0800: 57, DP 54, BP 29.77, 6@variable overcast
WX at 0900: 59, DP 54, BP 29.78, 10@150 overcast
WX at 1000: 61, DP 54, BP 29.80, 14G21@180 overcast
Odometer 1: 154.3mi
Z2 start, Z3 finish.
Actually faster than my last one! I was surprised in some ways running what I did, as I started to noticeably speed up. I ran a negative split on my second half, as the AVGPC column would indicate. Still, at that pace, I would have to hoof it to finish in under 4 hours. And I want to finish the marathon in under four hours. That means I will have to run my first half faster than 9mpm...which I won’t be constrained by having a running partner. I’ll be running my own pace for myself.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:16 10:16 09:20 09:20 1.10 Short Air Assault to split
1.67 0:25:17 15:01 09:00 09:08 2.77 Around Crackhouses
1.39 0:38:07 12:50 09:14 09:10 4.16 Back to Intersection
0.30 0:40:48 02:41 08:57 09:09 4.46 Dirtball
0.38 0:44:05 03:17 08:38 09:06 4.84 Front of CHUs
0.38 0:47:27 03:22 08:52 09:05 5.22 Hardball
0.87 0:55:21 07:54 09:05 09:05 6.09 101 Hwy
1.39 1:07:30 12:09 08:44 09:01 7.48 Hammerhead
1.39 1:19:56 12:26 08:57 09:01 8.87 Main Drag
0.85 1:27:32 07:36 08:56 09:00 9.72 Dirtball
0.38 1:30:40 03:08 08:15 08:59 10.10 Start
0.38 1:33:55 03:15 08:33 08:58 10.48 DFAC Drag
0.87 1:41:29 07:34 08:42 08:56 11.35 Hwy-o-Death
1.36 1:53:49 12:20 09:04 08:57 12.71 Pax Turnoff
1.36 2:05:14 11:25 08:24 08:54 14.07 Hwy-o-Death
0.87 2:12:32 07:18 08:23 08:52 14.94 Dirtball
0.38 2:15:33 03:01 07:56 08:51 15.32 Start
0.38 2:18:47 03:14 08:31 08:50 15.70 Hardball to Bastogne
0.30 2:21:14 02:27 08:10 08:50 16.00 to Barricade Rd
1.39 2:33:15 12:01 08:39 08:49 17.39 Crackhouse Y-split
1.67 2:47:17 14:02 08:24 08:47 19.06 Around Crackhouses
1.10 2:57:05 09:48 08:55 08:47 20.16 Short Air Assault
Sunday, April 02, 2006
5:24mi, 46:02, 2 APR 06, COB Speicher IZ
Rush, “The Trees”
WX at 0700: 64, DP 48, BP 29.77, 8G12@200 overcast
Odometer 4: 403.0mi
Z2 high.
Easy, controlled run. Today was a good run for disciplined level of effort, and while I had to resist the urge to go faster, in spite of my running partner’s desire to speed up near the end.
Today also marked 10 minute ab work...and I was glad I had today’s iThink mantra locked in my head as I was subjected to all sorts of fucking horrible rap music. I was never so glad to hear the CD player transition to the Mighty Mighty Bosstones as we were about to leave the gym.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.85 11:23 07:58 09:22 09:15 1.23 101 Hwy
1.39 23:36 12:13 08:47 09:00 2.62 Hammerhead
1.39 35:31 11:55 08:34 08:51 4.01 Main Drag
0.85 43:00 07:29 08:48 08:51 4.86 Dirtball
0.38 46:02 03:02 07:59 08:47 5.24 Start
WX at 0700: 64, DP 48, BP 29.77, 8G12@200 overcast
Odometer 4: 403.0mi
Z2 high.
Easy, controlled run. Today was a good run for disciplined level of effort, and while I had to resist the urge to go faster, in spite of my running partner’s desire to speed up near the end.
Today also marked 10 minute ab work...and I was glad I had today’s iThink mantra locked in my head as I was subjected to all sorts of fucking horrible rap music. I was never so glad to hear the CD player transition to the Mighty Mighty Bosstones as we were about to leave the gym.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.85 11:23 07:58 09:22 09:15 1.23 101 Hwy
1.39 23:36 12:13 08:47 09:00 2.62 Hammerhead
1.39 35:31 11:55 08:34 08:51 4.01 Main Drag
0.85 43:00 07:29 08:48 08:51 4.86 Dirtball
0.38 46:02 03:02 07:59 08:47 5.24 Start
Friday, March 31, 2006
5.4mi, 53:21, 31 MAR 06, COB Speicher IZ
Weezer, cover of Oasis, “Wonderwall” (no shit.)
Midnight Oil, “Forgotten Years”
WX at 0700: 55, DP 37, BP 30.08, calm smoke
WX at 0800: 64, DP 41, BP 30.10, 1@350 haze
Odometer 1: 134.1mi
Z2.
I was tired, very tired. Probably wouldn’t have run had I not been meaning to meet someone. Total wogging, and I wasn’t good for anything faster than that. I will really enjoy not running tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:35 03:35 09:26 09:26 0.38 Hardball to Bastogne
0.29 06:28 02:53 09:57 09:39 0.67 to Barricade Rd
1.39 20:46 14:18 10:17 10:05 2.06 Crackhouse Y-split
2.76 48:05 27:19 09:54 09:59 4.82 Short Air Assault
0.54 53:21 05:16 09:45 09:57 5.36 Corner and back
Midnight Oil, “Forgotten Years”
WX at 0700: 55, DP 37, BP 30.08, calm smoke
WX at 0800: 64, DP 41, BP 30.10, 1@350 haze
Odometer 1: 134.1mi
Z2.
I was tired, very tired. Probably wouldn’t have run had I not been meaning to meet someone. Total wogging, and I wasn’t good for anything faster than that. I will really enjoy not running tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:35 03:35 09:26 09:26 0.38 Hardball to Bastogne
0.29 06:28 02:53 09:57 09:39 0.67 to Barricade Rd
1.39 20:46 14:18 10:17 10:05 2.06 Crackhouse Y-split
2.76 48:05 27:19 09:54 09:59 4.82 Short Air Assault
0.54 53:21 05:16 09:45 09:57 5.36 Corner and back
Thursday, March 30, 2006
8.4mi, 73:33, 30 MAR 06, COB Speicher IZ
Rush, “Cold Fire”
Rush, “Bravado”
WX at 0700: no observation
Odometer 4: 397.7mi
Z2 start, Z3 finish.
I can generally tell when I’m running with a tailwind what the wind speed is. Today was a day where even with a full tailwind I was still running with a noticeable push. This meant incredible suck as I turned into the wind for a finish. What surprised me was the relative intensity of the finish. Slow start on a fairly clear day resulted in a hard finish where I was determined to hold speed to the finish. Today was a good run.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.87 11:23 07:58 09:09 09:06 1.25 Lifeliner
1.36 23:52 12:29 09:11 09:09 2.61 101 to Pax Turnoff
1.59 38:17 14:25 09:04 09:07 4.20 End of Pax Turnoff
1.58 51:43 13:26 08:30 08:57 5.78 Thunder to 101
1.35 62:59 11:16 08:21 08:50 7.13 101 Hwy to Lifeliner
0.87 70:24 07:25 08:31 08:48 8.00 Dirtball
0.38 73:33 03:09 08:17 08:47 8.38 Start
Rush, “Bravado”
WX at 0700: no observation
Odometer 4: 397.7mi
Z2 start, Z3 finish.
I can generally tell when I’m running with a tailwind what the wind speed is. Today was a day where even with a full tailwind I was still running with a noticeable push. This meant incredible suck as I turned into the wind for a finish. What surprised me was the relative intensity of the finish. Slow start on a fairly clear day resulted in a hard finish where I was determined to hold speed to the finish. Today was a good run.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.87 11:23 07:58 09:09 09:06 1.25 Lifeliner
1.36 23:52 12:29 09:11 09:09 2.61 101 to Pax Turnoff
1.59 38:17 14:25 09:04 09:07 4.20 End of Pax Turnoff
1.58 51:43 13:26 08:30 08:57 5.78 Thunder to 101
1.35 62:59 11:16 08:21 08:50 7.13 101 Hwy to Lifeliner
0.87 70:24 07:25 08:31 08:48 8.00 Dirtball
0.38 73:33 03:09 08:17 08:47 8.38 Start
Wednesday, March 29, 2006
5.24mi, 44:25, 29 MAR 06, COB Speicher IZ
Rush, “The Analog Kid”
Tears for Fears, “Goodnight Song”
WX at 0800: 57, DP 48, BP 29.91, 4@320 partly cloudy
Odometer 1: 128.7mi
Z3.
Today was a poorly paced run at start and finish. The Dirtball leg was punctuated by ten minutes of abdominal work, after which I was much slower.
Today’s start was far, far too fast. To clear the first .4 at 7:38 pace is just poor pacing. It also indicates not listening to my body correctly.
Tomorrow will be 8, tempo. It will suck, I think.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 02:54 02:54 07:38 07:38 0.38 Hardball
0.85 10:24 07:30 08:49 08:27 1.23 101 Hwy
1.39 22:03 11:39 08:23 08:25 2.62 Hammerhead
1.39 33:35 11:32 08:18 08:22 4.01 Main Drag
0.85 41:13 07:38 08:59 08:29 4.86 Dirtball
0.38 44:25 03:12 08:25 08:29 5.24 Start
Tears for Fears, “Goodnight Song”
WX at 0800: 57, DP 48, BP 29.91, 4@320 partly cloudy
Odometer 1: 128.7mi
Z3.
Today was a poorly paced run at start and finish. The Dirtball leg was punctuated by ten minutes of abdominal work, after which I was much slower.
Today’s start was far, far too fast. To clear the first .4 at 7:38 pace is just poor pacing. It also indicates not listening to my body correctly.
Tomorrow will be 8, tempo. It will suck, I think.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 02:54 02:54 07:38 07:38 0.38 Hardball
0.85 10:24 07:30 08:49 08:27 1.23 101 Hwy
1.39 22:03 11:39 08:23 08:25 2.62 Hammerhead
1.39 33:35 11:32 08:18 08:22 4.01 Main Drag
0.85 41:13 07:38 08:59 08:29 4.86 Dirtball
0.38 44:25 03:12 08:25 08:29 5.24 Start
Tuesday, March 28, 2006
3.9mi, 37:24, 28 MAR 06, COB Speicher IZ
Rush, “The Analog Kid”
WX at 0800: 66, DP 41, BP 29.89, 2@variable
Odometer 4: 389.3mi
Z2. All recovery.
Good god did I feel smoked. I normally don’t run the day after a long run, but yesterday wasn’t that long. Today’s easy run was probably therapeutic, though. Tomorrow entails 5 at marathon pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 26:31 15:47 09:27 09:34 2.77 Around Crackhouses
1.10 37:24 10:53 09:54 09:40 3.87 Split to short Air Assault
WX at 0800: 66, DP 41, BP 29.89, 2@variable
Odometer 4: 389.3mi
Z2. All recovery.
Good god did I feel smoked. I normally don’t run the day after a long run, but yesterday wasn’t that long. Today’s easy run was probably therapeutic, though. Tomorrow entails 5 at marathon pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 26:31 15:47 09:27 09:34 2.77 Around Crackhouses
1.10 37:24 10:53 09:54 09:40 3.87 Split to short Air Assault
Monday, March 27, 2006
11.0mi, 98:22, 27 MAR 06, COB Speicher IZ
50 Foot Wave, “Long Painting”
50 Foot Wave, “Hot Pink, Distorted”
50 Foot Wave, “Diving”
50 Foot Wave, “Dog Days”
50 Foot Wave, “The Fuchsia Wall”
WX at 0700: 54, DP 43, BP 29.95, 3@280 haze partly cloudy
WX at 0800: 61, DP 45, BP 29.96, 4@340 partly cloudy
Odometer 1: 123.4mi
Z3 first leg, Z2 last leg.
I have no idea what sparked this massive onslaught of Kristin Hersh. It could be that there’s just something strangely therapeutic about hearing Kristin Hersh screaming full tilt in the latest post-punk manifestation of her music. I don’t know what it is about Throwing Muses and its spinoffs that draws me back for more.
SGMT AGGRG SEGMT PERMI AVGPC DIST 11 miles in 2 legs
0.38 03:11 03:11 08:23 08:23 0.38 Hardball to Bastogne
0.29 05:40 02:29 08:34 08:27 0.67 to Barricade Rd
1.39 17:53 12:13 08:47 08:41 2.06 Crackhouse Y-split
1.66 32:18 14:25 08:41 08:41 3.72 Around Crackhouses
1.40 43:51 11:33 08:15 08:34 5.12 Back to Intersection
0.30 46:22 02:31 08:23 08:33 5.42 Dirtball
0.38 49:30 03:08 08:15 08:32 5.80 Start
0.38 53:00 03:30 09:13 08:35 6.18 Hardball
0.85 61:14 08:14 09:41 08:43 7.03 101 Hwy
1.39 73:40 12:26 08:57 08:45 8.42 Hammerhead
1.39 86:59 13:19 09:35 08:52 9.81 Main Drag
0.85 94:54 07:55 09:19 08:54 10.66 Dirtball
0.38 98:22 03:28 09:07 08:55 11.04 Start
50 Foot Wave, “Hot Pink, Distorted”
50 Foot Wave, “Diving”
50 Foot Wave, “Dog Days”
50 Foot Wave, “The Fuchsia Wall”
WX at 0700: 54, DP 43, BP 29.95, 3@280 haze partly cloudy
WX at 0800: 61, DP 45, BP 29.96, 4@340 partly cloudy
Odometer 1: 123.4mi
Z3 first leg, Z2 last leg.
I have no idea what sparked this massive onslaught of Kristin Hersh. It could be that there’s just something strangely therapeutic about hearing Kristin Hersh screaming full tilt in the latest post-punk manifestation of her music. I don’t know what it is about Throwing Muses and its spinoffs that draws me back for more.
SGMT AGGRG SEGMT PERMI AVGPC DIST 11 miles in 2 legs
0.38 03:11 03:11 08:23 08:23 0.38 Hardball to Bastogne
0.29 05:40 02:29 08:34 08:27 0.67 to Barricade Rd
1.39 17:53 12:13 08:47 08:41 2.06 Crackhouse Y-split
1.66 32:18 14:25 08:41 08:41 3.72 Around Crackhouses
1.40 43:51 11:33 08:15 08:34 5.12 Back to Intersection
0.30 46:22 02:31 08:23 08:33 5.42 Dirtball
0.38 49:30 03:08 08:15 08:32 5.80 Start
0.38 53:00 03:30 09:13 08:35 6.18 Hardball
0.85 61:14 08:14 09:41 08:43 7.03 101 Hwy
1.39 73:40 12:26 08:57 08:45 8.42 Hammerhead
1.39 86:59 13:19 09:35 08:52 9.81 Main Drag
0.85 94:54 07:55 09:19 08:54 10.66 Dirtball
0.38 98:22 03:28 09:07 08:55 11.04 Start
Sunday, March 26, 2006
9.7mi, 85:19, 26 MAR 06, COB Speicher IZ
Anberlin, “Cold War Transmissions”
50 Foot Wave, “Hot Pink, Distorted”
WX at 0800: 61, DP 43, BP 29.93, calm haze
WX at 0900: 68, DP 43, BP 29.94, 3@320 haze to clear
Odometer 4: 385.4mi
Z2 start, Z3 finish.
Today’s run started slow and sloppy and then transitioned to more steady state by the end. The 8 degree jump in temperature was painfully apparent come the end of the run, which started to turn into a gut check as I started to dehydrate. That was no fun.
Today’s plan was only for 8. Oops. I will probably run 11 tomorrow just for GP, since I don’t think that one-mile variances in distance really make that much of a difference in the long term.
I kept getting the 50 Foot Wave song intermixed with the Throwing Muses song “Ruthie’s Knocking,” which I guess shouldn’t be too surprising since it is Kristin Hersh’s voice in both songs. I find it vaguely disturbing that I bought Limbo, the album containing “Ruthie’s Knocking,” almost ten years ago. I sure doesn’t seem that long ago.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouse-8-ball
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:13 02:43 09:03 09:09 0.68 to Barricade Rd
1.39 19:00 12:47 09:12 09:11 2.07 Crackhouse Y-split
1.67 33:31 14:31 08:42 08:58 3.74 Around Crackhouses
1.10 43:35 10:04 09:09 09:00 4.84 Short Air Assault
1.10 53:17 09:42 08:49 08:58 5.94 Short Air Assault to split
1.67 67:24 14:07 08:27 08:51 7.61 Around Crackhouses
1.39 79:31 12:07 08:43 08:50 9.00 Back to Intersection
0.30 82:07 02:36 08:40 08:50 9.30 Dirtball
0.38 85:19 03:12 08:25 08:49 9.68 Front of CHUs
50 Foot Wave, “Hot Pink, Distorted”
WX at 0800: 61, DP 43, BP 29.93, calm haze
WX at 0900: 68, DP 43, BP 29.94, 3@320 haze to clear
Odometer 4: 385.4mi
Z2 start, Z3 finish.
Today’s run started slow and sloppy and then transitioned to more steady state by the end. The 8 degree jump in temperature was painfully apparent come the end of the run, which started to turn into a gut check as I started to dehydrate. That was no fun.
Today’s plan was only for 8. Oops. I will probably run 11 tomorrow just for GP, since I don’t think that one-mile variances in distance really make that much of a difference in the long term.
I kept getting the 50 Foot Wave song intermixed with the Throwing Muses song “Ruthie’s Knocking,” which I guess shouldn’t be too surprising since it is Kristin Hersh’s voice in both songs. I find it vaguely disturbing that I bought Limbo, the album containing “Ruthie’s Knocking,” almost ten years ago. I sure doesn’t seem that long ago.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouse-8-ball
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:13 02:43 09:03 09:09 0.68 to Barricade Rd
1.39 19:00 12:47 09:12 09:11 2.07 Crackhouse Y-split
1.67 33:31 14:31 08:42 08:58 3.74 Around Crackhouses
1.10 43:35 10:04 09:09 09:00 4.84 Short Air Assault
1.10 53:17 09:42 08:49 08:58 5.94 Short Air Assault to split
1.67 67:24 14:07 08:27 08:51 7.61 Around Crackhouses
1.39 79:31 12:07 08:43 08:50 9.00 Back to Intersection
0.30 82:07 02:36 08:40 08:50 9.30 Dirtball
0.38 85:19 03:12 08:25 08:49 9.68 Front of CHUs
Friday, March 24, 2006
4.8mi, 44:07, 24 MAR 06, COB Speicher IZ
Bob Mould, “Underneath Days”
Hilary Duff, “Break My Heart”
WX at 0800: 59, DP 41, BP 29.95, 4@310 haze from burning oil
Odometer 1: 112.4mi
Z3.
Today felt iffy. It could’ve been much worse, but I just didn’t feel that fast. And it was reasonably consistent for pace. But I didn’t feel so good.
What I really found disconcerting was the choice of the iThink this morning on today, my anniversary. When the refrain of “Underneath Days is “Fucked underneath days” and “you never want to say I do” is stuck in my head, that just doesn’t work for an anniversary day...at least there’s no rocket fire so far today. The Hilary Duff song is no improvement.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Reverse
0.38 03:31 03:31 09:15 09:15 0.38 Hardball to Bastogne
1.69 19:26 15:55 09:25 09:23 2.07 Crackhouse Y-split
1.67 34:15 14:49 08:52 09:09 3.74 Around Crackhouses
1.10 44:07 09:52 08:58 09:07 4.84 Short Air Assault
Hilary Duff, “Break My Heart”
WX at 0800: 59, DP 41, BP 29.95, 4@310 haze from burning oil
Odometer 1: 112.4mi
Z3.
Today felt iffy. It could’ve been much worse, but I just didn’t feel that fast. And it was reasonably consistent for pace. But I didn’t feel so good.
What I really found disconcerting was the choice of the iThink this morning on today, my anniversary. When the refrain of “Underneath Days is “Fucked underneath days” and “you never want to say I do” is stuck in my head, that just doesn’t work for an anniversary day...at least there’s no rocket fire so far today. The Hilary Duff song is no improvement.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Reverse
0.38 03:31 03:31 09:15 09:15 0.38 Hardball to Bastogne
1.69 19:26 15:55 09:25 09:23 2.07 Crackhouse Y-split
1.67 34:15 14:49 08:52 09:09 3.74 Around Crackhouses
1.10 44:07 09:52 08:58 09:07 4.84 Short Air Assault
Thursday, March 23, 2006
5.24mi, 46:04, 23 MAR 06, COB Speicher IZ
Rachel Loy, “Love Me Too Much”
Limp Bizkit and DMX, “Rollin’”
John Williams, “Stored Memories”
WX at 0800: 55, DP 41, BP 29.98, 8@290 clear
Odometer 4: 375.7mi
Z2 high.
Today didn’t suck that bad, in spite of the wind. My jackrabbit start was attributed to attempting to catch someone who had started in front of me. The split times are deceptive, as I started running more efficiently as the run progressed. The slowing splits don’t accurately reflect the 8 knot headwind on the last mile and a half back.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.85 10:44 07:36 08:56 08:44 1.23 101 Hwy
1.39 22:52 12:08 08:44 08:44 2.62 Hammerhead
1.39 35:04 12:12 08:47 08:45 4.01 Main Drag
0.85 42:39 07:35 08:55 08:47 4.86 Dirtball
0.38 46:04 03:25 08:59 08:47 5.24 Start
Limp Bizkit and DMX, “Rollin’”
John Williams, “Stored Memories”
WX at 0800: 55, DP 41, BP 29.98, 8@290 clear
Odometer 4: 375.7mi
Z2 high.
Today didn’t suck that bad, in spite of the wind. My jackrabbit start was attributed to attempting to catch someone who had started in front of me. The split times are deceptive, as I started running more efficiently as the run progressed. The slowing splits don’t accurately reflect the 8 knot headwind on the last mile and a half back.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.85 10:44 07:36 08:56 08:44 1.23 101 Hwy
1.39 22:52 12:08 08:44 08:44 2.62 Hammerhead
1.39 35:04 12:12 08:47 08:45 4.01 Main Drag
0.85 42:39 07:35 08:55 08:47 4.86 Dirtball
0.38 46:04 03:25 08:59 08:47 5.24 Start
Wednesday, March 22, 2006
4.8mi, 44:43, 22 MAR 06, COB Speicher IZ
Anberlin, “Cold War Transmissions”
WX at 0800: 59, DP 39, BP 29.89, 7@040 clear
Odometer 1:107.6mi
Z2-Z3.
This run sucked. It hurt. I felt all the run of Monday. But it was ultimately necessary. Besides, my old running partner is back in town, and he needs to get back in the saddle. So did I, since I didn’t want to get up and actually go running.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Rev
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:22 02:52 09:33 09:22 0.68 to Barricade Rd
1.39 19:31 13:09 09:28 09:26 2.07 Crackhouse Y-split
1.67 34:42 15:11 09:06 09:17 3.74 Around Crackhouses
1.10 44:43 10:01 09:06 09:14 4.84 Short Air Assault
WX at 0800: 59, DP 39, BP 29.89, 7@040 clear
Odometer 1:107.6mi
Z2-Z3.
This run sucked. It hurt. I felt all the run of Monday. But it was ultimately necessary. Besides, my old running partner is back in town, and he needs to get back in the saddle. So did I, since I didn’t want to get up and actually go running.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Rev
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:22 02:52 09:33 09:22 0.68 to Barricade Rd
1.39 19:31 13:09 09:28 09:26 2.07 Crackhouse Y-split
1.67 34:42 15:11 09:06 09:17 3.74 Around Crackhouses
1.10 44:43 10:01 09:06 09:14 4.84 Short Air Assault
Monday, March 20, 2006
20.5mi, 2:58:25, 20 MAR 06, COB Speicher IZ
50 Foot Wave, “Long Painting”
Kitchens of Distinction, “Smiling”
Limp Bizkit and DMX, “Rollin’” (Rap Remix)
Hilary Duff, “Getaway”
The Connells, “Logan Street”
The Corrs, “Radio”
Michael Kamen, Band of Brothers Suite 2
Big Country, “In A Big Country”
WX at 0700 (before start): 52, DP 43, BP 29.84, 11G20@340 overcast
WX at 0800: 54, DP 43, BP 29.88, 11@320 overcast
WX at 0900: 55, DP 43, BP 29.92, 15G21@320 overcast
WX at 1000: 55, DP 45, BP 29.94, 12G20@300 broken clouds
WX at 1100: 59 DP 45, BP 29.94, 10G18@310 broken clouds
Odometer 1: 99.8mi
Z2 start, Z3 finish.
What really distinguished today from other long runs was the relative lack of suck on this long run. Some of this was due to breaking it into smaller legs of 5 rather than going 8, 7, and progressively smaller distances. Being able to grind out an 8:40 average pace was a great motivator. I didn’t think I was going to be able to hold that kind of pace, but I did with relatively little effort. The prevailing winds, which were unbelievably gusty, were a large part of variance of splits, but when I had a tail wind it was good. When I had a headwind, it hurt, but not abnormally so.
Part of the run was spent trying to remember the name Christopher J. O’Sullivan, in my idle thought about advisors in combat. O’Sullivan was an advisor to a Vietnamese ranger battalion that died to the man fighting a much larger Viet Cong force when one of its sister battalions had been overrun (one of O’Sullivan’s friends had been an advisor to that sister battalion). Idle thought about the role of an advisor in a unit, but it’s all work related thought.
The rest of this week calls for 5 easy on Wednesday, Thursday, and Friday. Incident to that will be controlled, easy pace.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 0:25:49 15:05 09:02 09:19 2.77 Around Crackhouses
1.39 0:37:56 12:07 08:43 09:07 4.16 Back to Intersection
0.30 0:40:31 02:35 08:37 09:05 4.46 Dirtball
0.38 0:43:52 03:21 08:49 09:04 4.84 Front of CHUs
0.38 0:47:13 03:21 08:49 09:03 5.22 Hardball
1.23 0:54:41 07:28 06:04 08:29 6.45 101 Hwy
1.39 1:06:50 12:09 08:44 08:31 7.84 Hammerhead
1.39 1:19:18 12:28 08:58 08:35 9.23 Main Drag
0.85 1:27:16 07:58 09:22 08:39 10.08 Dirtball
0.38 1:30:41 03:25 08:59 08:40 10.46 Start
0.38 1:33:53 03:12 08:25 08:40 10.84 DFAC Drag
0.87 1:41:19 07:26 08:33 08:39 11.71 Hwy-o-Death
1.36 1:53:17 11:58 08:48 08:40 13.07 Pax Turnoff
1.36 2:04:46 11:29 08:27 08:39 14.43 Hwy-o-Death
0.87 2:12:25 07:39 08:48 08:39 15.30 Dirtball
0.38 2:15:40 03:15 08:33 08:39 15.68 Start
0.38 2:18:42 03:02 07:59 08:38 16.06 Hardball to Bastogne
0.30 2:21:12 02:30 08:20 08:38 16.36 to Barricade Rd
1.39 2:34:23 13:11 09:29 08:42 17.75 Crackhouse Y-split
1.66 2:49:25 15:02 09:03 08:44 19.41 Around Crackhouses
1.10 2:58:25 09:00 08:11 08:42 20.51 Short Air Assault
Kitchens of Distinction, “Smiling”
Limp Bizkit and DMX, “Rollin’” (Rap Remix)
Hilary Duff, “Getaway”
The Connells, “Logan Street”
The Corrs, “Radio”
Michael Kamen, Band of Brothers Suite 2
Big Country, “In A Big Country”
WX at 0700 (before start): 52, DP 43, BP 29.84, 11G20@340 overcast
WX at 0800: 54, DP 43, BP 29.88, 11@320 overcast
WX at 0900: 55, DP 43, BP 29.92, 15G21@320 overcast
WX at 1000: 55, DP 45, BP 29.94, 12G20@300 broken clouds
WX at 1100: 59 DP 45, BP 29.94, 10G18@310 broken clouds
Odometer 1: 99.8mi
Z2 start, Z3 finish.
What really distinguished today from other long runs was the relative lack of suck on this long run. Some of this was due to breaking it into smaller legs of 5 rather than going 8, 7, and progressively smaller distances. Being able to grind out an 8:40 average pace was a great motivator. I didn’t think I was going to be able to hold that kind of pace, but I did with relatively little effort. The prevailing winds, which were unbelievably gusty, were a large part of variance of splits, but when I had a tail wind it was good. When I had a headwind, it hurt, but not abnormally so.
Part of the run was spent trying to remember the name Christopher J. O’Sullivan, in my idle thought about advisors in combat. O’Sullivan was an advisor to a Vietnamese ranger battalion that died to the man fighting a much larger Viet Cong force when one of its sister battalions had been overrun (one of O’Sullivan’s friends had been an advisor to that sister battalion). Idle thought about the role of an advisor in a unit, but it’s all work related thought.
The rest of this week calls for 5 easy on Wednesday, Thursday, and Friday. Incident to that will be controlled, easy pace.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 0:25:49 15:05 09:02 09:19 2.77 Around Crackhouses
1.39 0:37:56 12:07 08:43 09:07 4.16 Back to Intersection
0.30 0:40:31 02:35 08:37 09:05 4.46 Dirtball
0.38 0:43:52 03:21 08:49 09:04 4.84 Front of CHUs
0.38 0:47:13 03:21 08:49 09:03 5.22 Hardball
1.23 0:54:41 07:28 06:04 08:29 6.45 101 Hwy
1.39 1:06:50 12:09 08:44 08:31 7.84 Hammerhead
1.39 1:19:18 12:28 08:58 08:35 9.23 Main Drag
0.85 1:27:16 07:58 09:22 08:39 10.08 Dirtball
0.38 1:30:41 03:25 08:59 08:40 10.46 Start
0.38 1:33:53 03:12 08:25 08:40 10.84 DFAC Drag
0.87 1:41:19 07:26 08:33 08:39 11.71 Hwy-o-Death
1.36 1:53:17 11:58 08:48 08:40 13.07 Pax Turnoff
1.36 2:04:46 11:29 08:27 08:39 14.43 Hwy-o-Death
0.87 2:12:25 07:39 08:48 08:39 15.30 Dirtball
0.38 2:15:40 03:15 08:33 08:39 15.68 Start
0.38 2:18:42 03:02 07:59 08:38 16.06 Hardball to Bastogne
0.30 2:21:12 02:30 08:20 08:38 16.36 to Barricade Rd
1.39 2:34:23 13:11 09:29 08:42 17.75 Crackhouse Y-split
1.66 2:49:25 15:02 09:03 08:44 19.41 Around Crackhouses
1.10 2:58:25 09:00 08:11 08:42 20.51 Short Air Assault
Sunday, March 19, 2006
4.4mi, 38:55, 19 MAR 06, COB Speicher IZ
The Goo Goo Dolls, “So Far Away”
WX at 0900: 63, DP 43, BP 29.87, 7G15@020 clear
Odometer 4: 370.4mi
Z2-Z3.
Today is supposed to be a fairly easy day since tomorrow calls for 20. Yes, 20. I can tell my running shoes are starting to wear out as my knees can feel more distinct pain after even only a short run. This also indicates that my shoes are probably good for only about 400 miles at most. That I took a pair to almost 500 is most definitely too far. It took me a week or two to start recovering from the knee pain after running on shoes that dead.
Today’s trend of steady acceleration was a great sign, although I had a good tailwind to help me for the second to last leg. The last leg was actually run half in and half out of the wind, and finished on a headwind – but the barn door syndrome usually applies.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:53 09:53 08:59 08:59 1.10 Short Air Assault to split
1.67 24:40 14:47 08:51 08:54 2.77 Around Crackhouses
1.10 34:15 09:35 08:43 08:51 3.87 Split to short Air Assault
0.54 38:55 04:40 08:39 08:49 4.41 Corner and back
WX at 0900: 63, DP 43, BP 29.87, 7G15@020 clear
Odometer 4: 370.4mi
Z2-Z3.
Today is supposed to be a fairly easy day since tomorrow calls for 20. Yes, 20. I can tell my running shoes are starting to wear out as my knees can feel more distinct pain after even only a short run. This also indicates that my shoes are probably good for only about 400 miles at most. That I took a pair to almost 500 is most definitely too far. It took me a week or two to start recovering from the knee pain after running on shoes that dead.
Today’s trend of steady acceleration was a great sign, although I had a good tailwind to help me for the second to last leg. The last leg was actually run half in and half out of the wind, and finished on a headwind – but the barn door syndrome usually applies.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:53 09:53 08:59 08:59 1.10 Short Air Assault to split
1.67 24:40 14:47 08:51 08:54 2.77 Around Crackhouses
1.10 34:15 09:35 08:43 08:51 3.87 Split to short Air Assault
0.54 38:55 04:40 08:39 08:49 4.41 Corner and back
Friday, March 17, 2006
5.36mi, 47:29, 17 MAR 06, COB Speicher IZ
Bob Mould, “Days of Rain”
WX at 0700: 48, DP 37, BP 29.93, 6@280 clear
Odometer 1: 79.3mi
Z3.
Today’s realization was that it’s Friday, 17 March 2006. St. Patrick’s Day. Except that General Order 1 is in effect. It’s just not fair.
Today was faster than expected. And harder. Today was supposed to be 5 miles of easy wogging. Tomorrow is a do-nothing-but-eat day. I would have slept in had I not had the standing linkup time of 6:30am, and in that sense, it was good. Otherwise, I would’ve dropped this morning like a rock.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.67 05:55 05:55 08:50 08:50 0.67 to Barricade Rd
1.39 18:21 12:26 08:57 08:54 2.06 Crackhouse Y-split
1.66 32:58 14:37 08:48 08:52 3.72 Around Crackhouses
1.10 42:54 09:56 09:02 08:54 4.82 Short Air Assault
0.54 47:29 04:35 08:29 08:52 5.36 Corner and back
WX at 0700: 48, DP 37, BP 29.93, 6@280 clear
Odometer 1: 79.3mi
Z3.
Today’s realization was that it’s Friday, 17 March 2006. St. Patrick’s Day. Except that General Order 1 is in effect. It’s just not fair.
Today was faster than expected. And harder. Today was supposed to be 5 miles of easy wogging. Tomorrow is a do-nothing-but-eat day. I would have slept in had I not had the standing linkup time of 6:30am, and in that sense, it was good. Otherwise, I would’ve dropped this morning like a rock.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.67 05:55 05:55 08:50 08:50 0.67 to Barricade Rd
1.39 18:21 12:26 08:57 08:54 2.06 Crackhouse Y-split
1.66 32:58 14:37 08:48 08:52 3.72 Around Crackhouses
1.10 42:54 09:56 09:02 08:54 4.82 Short Air Assault
0.54 47:29 04:35 08:29 08:52 5.36 Corner and back
Thursday, March 16, 2006
7.9mi, 70:17, 16 MAR 06, COB Speicher IZ
Mellowtoy, “Save A Prayer”
Radiohead, “Let Down”
WX at 0700: 48, DP 39, BP 30.04, 6@290 clear
Odometer 4: 366.0mi
Z2-Z3.
The wind. Really, the recurrent factor these days. This is the pace, though, that I need to get used to running. Today was designed to be relatively easy. It was – once I was properly warmed up to pace. 5 miles of wogging tomorrow, to start ramping down for the Monday of Pain, which will be 20.
SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite 8 miles
0.38 03:28 03:28 09:07 09:07 0.38 Hardball
0.87 11:35 08:07 09:20 09:16 1.25 Lifeliner Drag
1.34 24:10 12:35 09:23 09:20 2.59 Hwy-o-Death
1.34 36:27 12:17 09:10 09:16 3.93 Corner
1.34 47:57 11:30 08:35 09:06 5.27 Pax Turnoff
1.34 59:49 11:52 08:51 09:03 6.61 Hwy-o-Death
0.87 67:17 07:28 08:35 09:00 7.48 Lifeliner Drag
0.38 70:18 03:01 07:56 08:57 7.86 Dirtball to break
Radiohead, “Let Down”
WX at 0700: 48, DP 39, BP 30.04, 6@290 clear
Odometer 4: 366.0mi
Z2-Z3.
The wind. Really, the recurrent factor these days. This is the pace, though, that I need to get used to running. Today was designed to be relatively easy. It was – once I was properly warmed up to pace. 5 miles of wogging tomorrow, to start ramping down for the Monday of Pain, which will be 20.
SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite 8 miles
0.38 03:28 03:28 09:07 09:07 0.38 Hardball
0.87 11:35 08:07 09:20 09:16 1.25 Lifeliner Drag
1.34 24:10 12:35 09:23 09:20 2.59 Hwy-o-Death
1.34 36:27 12:17 09:10 09:16 3.93 Corner
1.34 47:57 11:30 08:35 09:06 5.27 Pax Turnoff
1.34 59:49 11:52 08:51 09:03 6.61 Hwy-o-Death
0.87 67:17 07:28 08:35 09:00 7.48 Lifeliner Drag
0.38 70:18 03:01 07:56 08:57 7.86 Dirtball to break
Wednesday, March 15, 2006
5.36mi, 48:49, 15 MAR 06, COB Speicher IZ
Silverstein, “Defend You”
WX at 0700: 52, DP 39, BP 29.93, 3@variable clear
Odometer 1: 73.9mi
Z2.
For whatever reason or another, I didn’t feel like going very fast. Yesterday’s weight work was probably a contributor as leg curls had left my legs pretty tired. Today, consequently, wasn’t going to be anything ambitious. Tomorrow calls for 8, easy but not wogging, so probably faster than today’s pace. Goal for tomorrow’s pace should be about 8:50.
Today’s choice of a song by Silverstein for what’s really a short run is puzzling. That song is one that I normally associate with catharsis runs done at Z4 or harder pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:25 03:25 08:59 08:59 0.38 Hardball to Bastogne
0.29 06:07 02:42 09:19 09:08 0.67 to Barricade Rd
1.39 18:51 12:44 09:10 09:09 2.06 Crackhouse Y-split
1.66 34:03 15:12 09:09 09:09 3.72 Around Crackhouses
1.10 44:01 09:58 09:04 09:08 4.82 Short Air Assault
0.54 48:49 04:48 08:53 09:06 5.36 Corner and back
WX at 0700: 52, DP 39, BP 29.93, 3@variable clear
Odometer 1: 73.9mi
Z2.
For whatever reason or another, I didn’t feel like going very fast. Yesterday’s weight work was probably a contributor as leg curls had left my legs pretty tired. Today, consequently, wasn’t going to be anything ambitious. Tomorrow calls for 8, easy but not wogging, so probably faster than today’s pace. Goal for tomorrow’s pace should be about 8:50.
Today’s choice of a song by Silverstein for what’s really a short run is puzzling. That song is one that I normally associate with catharsis runs done at Z4 or harder pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:25 03:25 08:59 08:59 0.38 Hardball to Bastogne
0.29 06:07 02:42 09:19 09:08 0.67 to Barricade Rd
1.39 18:51 12:44 09:10 09:09 2.06 Crackhouse Y-split
1.66 34:03 15:12 09:09 09:09 3.72 Around Crackhouses
1.10 44:01 09:58 09:04 09:08 4.82 Short Air Assault
0.54 48:49 04:48 08:53 09:06 5.36 Corner and back
Monday, March 13, 2006
13.22mi, 1:54:49, 13 MAR 06, COB Speicher IZ
Sarge, “Clearer”
Philip Glass, opening credits to Hamburger Hill
Tanya Donelly, “Pretty Deep”
Tanya Donelly, “Human”
50 Foot Wave, “Dog Days”
50 Foot Wave, “Diving”
WX at 0700: 45, DP 34, BP 30.01, 3@270 clear
WX at 0800: 54, DP 36, BP 30.03, 4@variable clear
Odometer 1: 68.5mi
Z2 high to Z3.
Today was a rewarding run. It was an experiment to see whether I could achieve race pace and still control how I felt, and for the most part was able to achieve this. Target pace was 8:30. I was able to achieve this partly because I tightly controlled the start. I’m not so sure I’d be able to hold this pace for 21 miles, let alone 26. Today was a day to try to build some of the pacing to make sure that I felt like I was going the right pace. The other thing that kept me going was hearing (in the back of my mind) Kristin Hersh screaming at full tilt. Good god do I love 50 Foot Wave for clearing my mind.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 13 miles in two legs
0.38 0:03:12 03:12 08:25 08:25 0.38 Hardball
0.87 0:10:43 07:31 08:38 08:34 1.25 Lifeliner Drag
1.34 0:23:04 12:21 09:13 08:54 2.59 Hwy-o-Death
1.34 0:35:04 12:00 08:57 08:55 3.93 Corner
1.34 0:46:53 11:49 08:49 08:54 5.27 Pax Turnoff
1.34 0:58:37 11:44 08:45 08:52 6.61 Hwy-o-Death
0.87 1:06:15 07:38 08:46 08:51 7.48 Lifeliner Drag
0.38 1:09:22 03:07 08:12 08:50 7.86 Dirtball to break
0.38 1:12:24 03:02 07:59 08:47 8.24 Hardball to Bastogne
0.29 1:14:53 02:29 08:34 08:47 8.53 to Barricade Rd
1.39 1:26:44 11:51 08:32 08:45 9.92 Crackhouse Y-split
1.66 1:40:52 14:08 08:31 08:43 11.58 Around Crackhouses
1.10 1:50:18 09:26 08:35 08:42 12.68 Short Air Assault
0.54 1:54:49 04:31 08:22 08:41 13.22 Corner and back
Philip Glass, opening credits to Hamburger Hill
Tanya Donelly, “Pretty Deep”
Tanya Donelly, “Human”
50 Foot Wave, “Dog Days”
50 Foot Wave, “Diving”
WX at 0700: 45, DP 34, BP 30.01, 3@270 clear
WX at 0800: 54, DP 36, BP 30.03, 4@variable clear
Odometer 1: 68.5mi
Z2 high to Z3.
Today was a rewarding run. It was an experiment to see whether I could achieve race pace and still control how I felt, and for the most part was able to achieve this. Target pace was 8:30. I was able to achieve this partly because I tightly controlled the start. I’m not so sure I’d be able to hold this pace for 21 miles, let alone 26. Today was a day to try to build some of the pacing to make sure that I felt like I was going the right pace. The other thing that kept me going was hearing (in the back of my mind) Kristin Hersh screaming at full tilt. Good god do I love 50 Foot Wave for clearing my mind.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 13 miles in two legs
0.38 0:03:12 03:12 08:25 08:25 0.38 Hardball
0.87 0:10:43 07:31 08:38 08:34 1.25 Lifeliner Drag
1.34 0:23:04 12:21 09:13 08:54 2.59 Hwy-o-Death
1.34 0:35:04 12:00 08:57 08:55 3.93 Corner
1.34 0:46:53 11:49 08:49 08:54 5.27 Pax Turnoff
1.34 0:58:37 11:44 08:45 08:52 6.61 Hwy-o-Death
0.87 1:06:15 07:38 08:46 08:51 7.48 Lifeliner Drag
0.38 1:09:22 03:07 08:12 08:50 7.86 Dirtball to break
0.38 1:12:24 03:02 07:59 08:47 8.24 Hardball to Bastogne
0.29 1:14:53 02:29 08:34 08:47 8.53 to Barricade Rd
1.39 1:26:44 11:51 08:32 08:45 9.92 Crackhouse Y-split
1.66 1:40:52 14:08 08:31 08:43 11.58 Around Crackhouses
1.10 1:50:18 09:26 08:35 08:42 12.68 Short Air Assault
0.54 1:54:49 04:31 08:22 08:41 13.22 Corner and back
Sunday, March 12, 2006
8.4mi, 74:15, 12 MAR 06, COB Speicher IZ
Bob Mould, “Paralyzed”
WX at 0700: 43, DP 36, BP 30.11, 6@290 clear
WX at 0800: 50, DP 37, BP 30.11, 5@variable clear
Odometer 4: 359.1mi
Z2 start, Z3 low finish.
Today was an experiment in controlled pace. I deliberately started slow and maintained the slow pace, gradually accelerating the pace. The slight offset in the penultimate leg was due to wind resistance. The 55-second difference in per-mile pace was an encouraging sign as I wasn’t trying that hard. I might have gone a little harder than I expected for that distance, but I think the real Moment of Truth is to come in about a week and a half when the long days end up being a 5-and-20 combination. That will be the true gut check...so today, honestly, might be considered junk mileage in some cases.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:23 03:23 08:54 08:54 0.38 Hardball
0.87 11:23 08:00 09:12 09:06 1.25 Lifeliner
1.36 23:47 12:24 09:07 09:07 2.61 101 to Pax Turnoff
1.59 38:21 14:34 09:10 09:08 4.20 End of Pax Turnoff
1.58 52:05 13:44 08:42 09:01 5.78 Thunder to 101
1.35 63:37 11:32 08:33 08:55 7.13 101 Hwy to Lifeliner
0.87 71:13 07:36 08:44 08:54 8.00 Dirtball
0.38 74:15 03:02 07:59 08:52 8.38 Start
WX at 0700: 43, DP 36, BP 30.11, 6@290 clear
WX at 0800: 50, DP 37, BP 30.11, 5@variable clear
Odometer 4: 359.1mi
Z2 start, Z3 low finish.
Today was an experiment in controlled pace. I deliberately started slow and maintained the slow pace, gradually accelerating the pace. The slight offset in the penultimate leg was due to wind resistance. The 55-second difference in per-mile pace was an encouraging sign as I wasn’t trying that hard. I might have gone a little harder than I expected for that distance, but I think the real Moment of Truth is to come in about a week and a half when the long days end up being a 5-and-20 combination. That will be the true gut check...so today, honestly, might be considered junk mileage in some cases.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:23 03:23 08:54 08:54 0.38 Hardball
0.87 11:23 08:00 09:12 09:06 1.25 Lifeliner
1.36 23:47 12:24 09:07 09:07 2.61 101 to Pax Turnoff
1.59 38:21 14:34 09:10 09:08 4.20 End of Pax Turnoff
1.58 52:05 13:44 08:42 09:01 5.78 Thunder to 101
1.35 63:37 11:32 08:33 08:55 7.13 101 Hwy to Lifeliner
0.87 71:13 07:36 08:44 08:54 8.00 Dirtball
0.38 74:15 03:02 07:59 08:52 8.38 Start
Friday, March 10, 2006
5.36mi, 46:26, 10 MAR 06, COB Speicher IZ
Bob Mould, “Wanted Was”
(although there were snippets of Bob Mould, “Underneath Days” that slipped in)
WX at 0700: 50, DP 39, BP 30.06, 7@250 broken clouds widespread dust
Odometer 1: 60.7mi
Z2 high.
Today was intended to be an easy day but entailed some undisciplined pace work until my running partner and I settled into speed. It did not start auspiciously as I woke up all of 7 minutes before I was supposed to meet him. One of the indicators of my being tired is my willingness to fuck the alarm clock and go right back to sleep when it rings. The only level of tired beyond that is when I decide not to even acknowledge the alarm and just sleep straight through the goddamn thing. Once again, the first thing in my mind as I woke up was “FUCK!” This is not a good trend.
I wore long sleeve shirt as I thought it was actually a little chilly. Either that, or I’m turning into a fucking weenie.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:24 03:24 08:57 08:57 0.38 Hardball to Bastogne
0.29 06:00 02:36 08:58 08:57 0.67 to Barricade Rd
1.39 18:08 12:08 08:44 08:48 2.06 Crackhouse Y-split
1.66 32:33 14:25 08:41 08:45 3.72 Around Crackhouses
1.10 41:51 09:18 08:27 08:41 4.82 Short Air Assault
0.54 46:26 04:35 08:29 08:40 5.36 Corner and back
(although there were snippets of Bob Mould, “Underneath Days” that slipped in)
WX at 0700: 50, DP 39, BP 30.06, 7@250 broken clouds widespread dust
Odometer 1: 60.7mi
Z2 high.
Today was intended to be an easy day but entailed some undisciplined pace work until my running partner and I settled into speed. It did not start auspiciously as I woke up all of 7 minutes before I was supposed to meet him. One of the indicators of my being tired is my willingness to fuck the alarm clock and go right back to sleep when it rings. The only level of tired beyond that is when I decide not to even acknowledge the alarm and just sleep straight through the goddamn thing. Once again, the first thing in my mind as I woke up was “FUCK!” This is not a good trend.
I wore long sleeve shirt as I thought it was actually a little chilly. Either that, or I’m turning into a fucking weenie.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:24 03:24 08:57 08:57 0.38 Hardball to Bastogne
0.29 06:00 02:36 08:58 08:57 0.67 to Barricade Rd
1.39 18:08 12:08 08:44 08:48 2.06 Crackhouse Y-split
1.66 32:33 14:25 08:41 08:45 3.72 Around Crackhouses
1.10 41:51 09:18 08:27 08:41 4.82 Short Air Assault
0.54 46:26 04:35 08:29 08:40 5.36 Corner and back
Thursday, March 09, 2006
5.8mi, 53:18, 9 MAR 06, COB Speicher IZ
Sarge, “Clearer”
WX at 0700: 66, DP 36, BP 29.70, 18G22@130 blowing widespread dust
Odometer 1: 55.3mi
Z2-Z3.
This morning’s wind readings were deceptive. Before the run the winds were going 18 gusting to 31 knots, after the end of the run, the reading was 17 gusting 27. Welcome to the dust storm season.
I was not looking to run particularly hard this morning – I had almost no energy and was completely reliant on a high intensity caffeine drip to keep my ass going. The meter hit zero about 2200 last night. I knew I was tired this morning when I woke up, drank water, and immediately went back to sleep at 0530. My alarm went off a half hour later and I promptly went back to sleep. I woke up 12 minutes later to the thought of “FUCK!” as I was about to stand up my running partner, who honestly would have stayed in had we not agreed to meet.
Looking at training, one of the most valuable tools is a training partner. If you have someone to meet you in the mornings, the likelihood of actually going out and training increases dramatically. It’s a classic example of how the hardest step is the first one getting out the door.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:46 03:46 09:55 09:55 0.38 Hardball to Bastogne
0.29 06:30 02:44 09:26 09:42 0.67 to Barricade Rd
1.39 18:43 12:13 08:47 09:05 2.06 Crackhouse Y-split
1.66 33:56 15:13 09:10 09:07 3.72 Around Crackhouses
1.40 47:07 13:11 09:25 09:12 5.12 Back to Intersection
0.30 50:03 02:56 09:47 09:14 5.42 Dirtball
0.38 53:18 03:15 08:33 09:11 5.80 Start
WX at 0700: 66, DP 36, BP 29.70, 18G22@130 blowing widespread dust
Odometer 1: 55.3mi
Z2-Z3.
This morning’s wind readings were deceptive. Before the run the winds were going 18 gusting to 31 knots, after the end of the run, the reading was 17 gusting 27. Welcome to the dust storm season.
I was not looking to run particularly hard this morning – I had almost no energy and was completely reliant on a high intensity caffeine drip to keep my ass going. The meter hit zero about 2200 last night. I knew I was tired this morning when I woke up, drank water, and immediately went back to sleep at 0530. My alarm went off a half hour later and I promptly went back to sleep. I woke up 12 minutes later to the thought of “FUCK!” as I was about to stand up my running partner, who honestly would have stayed in had we not agreed to meet.
Looking at training, one of the most valuable tools is a training partner. If you have someone to meet you in the mornings, the likelihood of actually going out and training increases dramatically. It’s a classic example of how the hardest step is the first one getting out the door.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:46 03:46 09:55 09:55 0.38 Hardball to Bastogne
0.29 06:30 02:44 09:26 09:42 0.67 to Barricade Rd
1.39 18:43 12:13 08:47 09:05 2.06 Crackhouse Y-split
1.66 33:56 15:13 09:10 09:07 3.72 Around Crackhouses
1.40 47:07 13:11 09:25 09:12 5.12 Back to Intersection
0.30 50:03 02:56 09:47 09:14 5.42 Dirtball
0.38 53:18 03:15 08:33 09:11 5.80 Start
Wednesday, March 08, 2006
5.24mi, 45:07, 8 MAR 06, COB Speicher IZ
Juliana Hatfield, “Perfection”
WX at 0700: 54, DP 41, BP 29.95, 4@120 overcast
Odometer 4: 350.7mi
Z2-Z3.
I probably went a little faster, but today was a catharsis run to the best of my ability without digging too deep. Various issues, both personal and professional, were contributors. That’s about all I want to say about it right now.
Today’s run was supposed to be at marathon pace, but I’m reevaluating whether I really want to try to hold an 8:23 pace for the marathon itself. I think I’ll be looking at a less ambitious goal for my first marathon anyway. Finishing is the goal not so much as trying to run a PR. Any time that results in a finish is a PR, since it’s my first.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.85 10:41 07:34 08:54 08:41 1.23 101 Hwy
1.39 22:32 11:51 08:32 08:36 2.62 Hammerhead
1.39 34:24 11:52 08:32 08:35 4.01 Main Drag
0.85 42:03 07:39 09:00 08:39 4.86 Dirtball
0.38 45:07 03:04 08:04 08:37 5.24 Start
WX at 0700: 54, DP 41, BP 29.95, 4@120 overcast
Odometer 4: 350.7mi
Z2-Z3.
I probably went a little faster, but today was a catharsis run to the best of my ability without digging too deep. Various issues, both personal and professional, were contributors. That’s about all I want to say about it right now.
Today’s run was supposed to be at marathon pace, but I’m reevaluating whether I really want to try to hold an 8:23 pace for the marathon itself. I think I’ll be looking at a less ambitious goal for my first marathon anyway. Finishing is the goal not so much as trying to run a PR. Any time that results in a finish is a PR, since it’s my first.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.85 10:41 07:34 08:54 08:41 1.23 101 Hwy
1.39 22:32 11:51 08:32 08:36 2.62 Hammerhead
1.39 34:24 11:52 08:32 08:35 4.01 Main Drag
0.85 42:03 07:39 09:00 08:39 4.86 Dirtball
0.38 45:07 03:04 08:04 08:37 5.24 Start
Monday, March 06, 2006
18.40mi, 2:47:09, 6 MAR 06, COB Speicher IZ
Death Cab for Cutie, “We Looked Like Giants”
Duran Duran, “The Reflex”
Mellowtoy, “Save A Prayer”
Joseph Conlan, Opening/closing credits music to Tour of Duty
WX at 1000: 66, DP 36, BP 29.98, 7@010 clear
WX at 1100: 70, DP 36, BP 29.99, 9G15@350 clear
WX at 1200: 72, DP 36, BP 29.97, 10G20@350 clear
WX at 1300: 73, DP 37, BP 29.96, 9G18@340 clear
Odometer 1: 49.5mi
Z2 mostly, Z3 starting last leg, hit the wall around mile 14
Today was pretty good initially but turned unbelievably painful at around the 15 mile mark. I theorize I have not quite trained my body to do glycogen regenesis as much as it needs to – or that I went too hard in leg 2, where I was consistently clocking sub 9-minute pace. Attempting to surge on the last and shortest leg, I started probably fast and tried holding pace in steadily increasing winds. As usual, the winds were a militating factor in increasing the suck. Still, for almost 18 and a half miles, I can live with today. Today also marked the first consistent use of power gels and Gatorade in between stops. This will probably end up being the norm as I’ve managed to build up a sufficiently large enough stash to sustain me for the next long runs I’m likely to do.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 18 miles in three legs
0.38 0:03:09 03:09 08:17 08:17 0.38 Hardball
0.87 0:11:06 07:57 09:08 08:53 1.25 Hwy o’ Death - Thunder
1.36 0:23:27 12:21 09:05 08:59 2.61 Thunder to Pax Turnoff
1.28 0:35:25 11:58 09:21 09:06 3.89 Pax Turnoff back
1.29 0:47:00 11:35 08:59 09:04 5.18 Hwy o’ Death - Lifeliner
1.35 0:59:08 12:08 08:59 09:03 6.53 Lifeliner Rd
0.87 1:06:59 07:51 09:01 09:03 7.40 Dirtball
0.38 1:10:08 03:09 08:17 09:01 7.78 Finish
0.38 1:13:18 03:10 08:20 08:59 8.16 Hardball
0.85 1:20:32 07:14 08:31 08:56 9.01 101 Hwy
1.39 1:32:26 11:54 08:34 08:53 10.40 Hammerhead
1.39 1:44:43 12:17 08:50 08:53 11.79 Main Drag
0.85 1:52:39 07:56 09:20 08:55 12.64 Dirtball
0.38 1:55:57 03:18 08:41 08:54 13.02 Start
0.38 1:59:10 03:13 08:28 08:54 13.40 Hardball
1.69 2:14:29 15:19 09:04 08:55 15.09 Air Assault to split
1.67 2:30:56 16:27 09:51 09:00 16.76 Around Crackhouses
1.10 2:42:07 11:11 10:10 09:05 17.86 Short Air Assault
0.54 2:47:09 05:02 09:19 09:05 18.40 Buttonhook
Duran Duran, “The Reflex”
Mellowtoy, “Save A Prayer”
Joseph Conlan, Opening/closing credits music to Tour of Duty
WX at 1000: 66, DP 36, BP 29.98, 7@010 clear
WX at 1100: 70, DP 36, BP 29.99, 9G15@350 clear
WX at 1200: 72, DP 36, BP 29.97, 10G20@350 clear
WX at 1300: 73, DP 37, BP 29.96, 9G18@340 clear
Odometer 1: 49.5mi
Z2 mostly, Z3 starting last leg, hit the wall around mile 14
Today was pretty good initially but turned unbelievably painful at around the 15 mile mark. I theorize I have not quite trained my body to do glycogen regenesis as much as it needs to – or that I went too hard in leg 2, where I was consistently clocking sub 9-minute pace. Attempting to surge on the last and shortest leg, I started probably fast and tried holding pace in steadily increasing winds. As usual, the winds were a militating factor in increasing the suck. Still, for almost 18 and a half miles, I can live with today. Today also marked the first consistent use of power gels and Gatorade in between stops. This will probably end up being the norm as I’ve managed to build up a sufficiently large enough stash to sustain me for the next long runs I’m likely to do.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 18 miles in three legs
0.38 0:03:09 03:09 08:17 08:17 0.38 Hardball
0.87 0:11:06 07:57 09:08 08:53 1.25 Hwy o’ Death - Thunder
1.36 0:23:27 12:21 09:05 08:59 2.61 Thunder to Pax Turnoff
1.28 0:35:25 11:58 09:21 09:06 3.89 Pax Turnoff back
1.29 0:47:00 11:35 08:59 09:04 5.18 Hwy o’ Death - Lifeliner
1.35 0:59:08 12:08 08:59 09:03 6.53 Lifeliner Rd
0.87 1:06:59 07:51 09:01 09:03 7.40 Dirtball
0.38 1:10:08 03:09 08:17 09:01 7.78 Finish
0.38 1:13:18 03:10 08:20 08:59 8.16 Hardball
0.85 1:20:32 07:14 08:31 08:56 9.01 101 Hwy
1.39 1:32:26 11:54 08:34 08:53 10.40 Hammerhead
1.39 1:44:43 12:17 08:50 08:53 11.79 Main Drag
0.85 1:52:39 07:56 09:20 08:55 12.64 Dirtball
0.38 1:55:57 03:18 08:41 08:54 13.02 Start
0.38 1:59:10 03:13 08:28 08:54 13.40 Hardball
1.69 2:14:29 15:19 09:04 08:55 15.09 Air Assault to split
1.67 2:30:56 16:27 09:51 09:00 16.76 Around Crackhouses
1.10 2:42:07 11:11 10:10 09:05 17.86 Short Air Assault
0.54 2:47:09 05:02 09:19 09:05 18.40 Buttonhook
Sunday, March 05, 2006
7.78mi, 68:55, 5 MAR 06, COB Speicher IZ
None. Hour-long conversation with running partner instead.
WX at 0700: 48, DP 39, BP 30.10, 2@270 clear
Odometer 4: 345.0mi
Z2.
Nice easy run. Today was easy effort, which was good since yesterday was probably the hardest I’ve run in a while. Unfortunately, racing yesterday was probably not a brilliant idea now that I have fairly sore quadriceps going into an 18-miler on Monday.
On the bright side, even after a hard run yesterday, today was little effort and good mental relaxation, which is good since I got a grand total of maybe 4 hours of sleep prior to that. I guess I should be alarmed that I’m voiding a nice shade of brown after the run, but it just means I need to drink more water. Or something like that.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:17 07:50 09:00 09:02 1.25 Hwy o’ Death - Thunder
1.36 23:18 12:01 08:50 08:56 2.61 Thunder to Pax Turnoff
1.28 34:47 11:29 08:58 08:57 3.89 Pax Turnoff back
1.29 46:03 11:16 08:44 08:53 5.18 Hwy o’ Death - Lifeliner
1.35 58:00 11:57 08:51 08:53 6.53 Lifeliner Rd
0.87 65:42 07:42 08:51 08:53 7.40 Dirtball
0.38 68:55 03:13 08:28 08:51 7.78 Finish
WX at 0700: 48, DP 39, BP 30.10, 2@270 clear
Odometer 4: 345.0mi
Z2.
Nice easy run. Today was easy effort, which was good since yesterday was probably the hardest I’ve run in a while. Unfortunately, racing yesterday was probably not a brilliant idea now that I have fairly sore quadriceps going into an 18-miler on Monday.
On the bright side, even after a hard run yesterday, today was little effort and good mental relaxation, which is good since I got a grand total of maybe 4 hours of sleep prior to that. I guess I should be alarmed that I’m voiding a nice shade of brown after the run, but it just means I need to drink more water. Or something like that.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:17 07:50 09:00 09:02 1.25 Hwy o’ Death - Thunder
1.36 23:18 12:01 08:50 08:56 2.61 Thunder to Pax Turnoff
1.28 34:47 11:29 08:58 08:57 3.89 Pax Turnoff back
1.29 46:03 11:16 08:44 08:53 5.18 Hwy o’ Death - Lifeliner
1.35 58:00 11:57 08:51 08:53 6.53 Lifeliner Rd
0.87 65:42 07:42 08:51 08:53 7.40 Dirtball
0.38 68:55 03:13 08:28 08:51 7.78 Finish
Saturday, March 04, 2006
0.9mi+4.25mi, 30:36, 4 MAR 06, COB Speicher IZ
The Reputation, “The Stars of Amateur Hour”
WX at 0700: 50, DP 46, BP 29.94, 2@350
Odometer 1: 31.0mi
Z4, Z5 finish.
I ran the Women’s History Month 5K. Well, it was advertised as a 5K. I don’t want to get too fucking animated, but there are certain standards of race administration that seem to be lacking every time we go out and do this shit. Two things in particular: no one vetted the course for distance before the race, which was painfully apparent when I passed the turn-around point and it most certainly wasn’t at 1.55mi. The other thing was that the finish chute was not properly choked at finish. If you’re going to set a finish, choke the field before you cross the finish line so you receive runners in order.
The last time the scoring was all fucked up; there were people scored who didn’t even show up. I await the results to see how jacked up the results for this one are.
I felt I was reasonably competitive and after the first 20 minutes, I was in gear at a good Z3/Z4 pace, but that’s not the goddamn point.
SGMT AGGRG SEGMT PERMI AVGPC DIST 7k-not-5k
4.27 30:36 30:36 07:10 07:10 4.27 Hardball
WX at 0700: 50, DP 46, BP 29.94, 2@350
Odometer 1: 31.0mi
Z4, Z5 finish.
I ran the Women’s History Month 5K. Well, it was advertised as a 5K. I don’t want to get too fucking animated, but there are certain standards of race administration that seem to be lacking every time we go out and do this shit. Two things in particular: no one vetted the course for distance before the race, which was painfully apparent when I passed the turn-around point and it most certainly wasn’t at 1.55mi. The other thing was that the finish chute was not properly choked at finish. If you’re going to set a finish, choke the field before you cross the finish line so you receive runners in order.
The last time the scoring was all fucked up; there were people scored who didn’t even show up. I await the results to see how jacked up the results for this one are.
I felt I was reasonably competitive and after the first 20 minutes, I was in gear at a good Z3/Z4 pace, but that’s not the goddamn point.
SGMT AGGRG SEGMT PERMI AVGPC DIST 7k-not-5k
4.27 30:36 30:36 07:10 07:10 4.27 Hardball
Thursday, March 02, 2006
7.78mi, 72:54, 2 MAR 06, COB Speicher IZ
Not much due to conversation, but snippets of The Reputation, “The Stars of Amateur Hour”
WX at 0700: 52, DP 46, BP 29.90, 6@variable, finishing winds 9@270 broken clouds
Odometer 4: 337.2mi
Z2.
New running partner today. I wanted a controlled pace run, I got a controlled pace run. Slow, but since I decided to run a 5K this Saturday, I’ll be taking tomorrow off and running about the same speed on Sunday. I probably should’ve gone faster...but in the long run, this was probably the right speed. I need to run on Sunday at about the same pace, to be honest.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:38 08:11 09:24 09:18 1.25 Hwy of Death to Thunder
1.36 24:26 12:48 09:25 09:22 2.61 Thunder to Pax Turnoff
1.28 36:46 12:20 09:38 09:27 3.89 Pax Turnoff back
1.29 48:57 12:11 09:27 09:27 5.18 Hwy of Death to Lifeliner
1.35 61:34 12:37 09:21 09:26 6.53 Lifeliner Rd
0.87 69:33 07:59 09:11 09:24 7.40 Dirtball
0.38 72:54 03:21 08:49 09:22 7.78 Finish
WX at 0700: 52, DP 46, BP 29.90, 6@variable, finishing winds 9@270 broken clouds
Odometer 4: 337.2mi
Z2.
New running partner today. I wanted a controlled pace run, I got a controlled pace run. Slow, but since I decided to run a 5K this Saturday, I’ll be taking tomorrow off and running about the same speed on Sunday. I probably should’ve gone faster...but in the long run, this was probably the right speed. I need to run on Sunday at about the same pace, to be honest.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:38 08:11 09:24 09:18 1.25 Hwy of Death to Thunder
1.36 24:26 12:48 09:25 09:22 2.61 Thunder to Pax Turnoff
1.28 36:46 12:20 09:38 09:27 3.89 Pax Turnoff back
1.29 48:57 12:11 09:27 09:27 5.18 Hwy of Death to Lifeliner
1.35 61:34 12:37 09:21 09:26 6.53 Lifeliner Rd
0.87 69:33 07:59 09:11 09:24 7.40 Dirtball
0.38 72:54 03:21 08:49 09:22 7.78 Finish
Wednesday, March 01, 2006
5.24mi, 44:30, 1 MAR 06, COB Speicher IZ
The Bats, “Straight Image”
The Bats, “Dancing As The Boat Goes Down”
WX at 0800: 55, DP 50, BP 29.92, 2@variable overcast at 25K
Odometer 1: 26.8mi
Z2-Z3.
I was feeling better than I thought I would after 17. I did have to start stretching as my hamstrings and calves have been very tight lately. Tight enough where I need to stretch or else.
I found out about another race this coming Saturday. I figure I can afford a brief change in training plan to compete for just a day. It’s only a 5K anyway.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:19 03:19 08:44 08:44 0.38 Hardball
0.85 10:53 07:34 08:54 08:51 1.23 101 Hwy
1.39 22:45 11:52 08:32 08:41 2.62 Hammerhead
1.39 34:16 11:31 08:17 08:33 4.01 Main Drag
0.85 41:37 07:21 08:39 08:34 4.86 Dirtball
0.38 44:30 02:53 07:35 08:30 5.24 Start
The Bats, “Dancing As The Boat Goes Down”
WX at 0800: 55, DP 50, BP 29.92, 2@variable overcast at 25K
Odometer 1: 26.8mi
Z2-Z3.
I was feeling better than I thought I would after 17. I did have to start stretching as my hamstrings and calves have been very tight lately. Tight enough where I need to stretch or else.
I found out about another race this coming Saturday. I figure I can afford a brief change in training plan to compete for just a day. It’s only a 5K anyway.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:19 03:19 08:44 08:44 0.38 Hardball
0.85 10:53 07:34 08:54 08:51 1.23 101 Hwy
1.39 22:45 11:52 08:32 08:41 2.62 Hammerhead
1.39 34:16 11:31 08:17 08:33 4.01 Main Drag
0.85 41:37 07:21 08:39 08:34 4.86 Dirtball
0.38 44:30 02:53 07:35 08:30 5.24 Start
Monday, February 27, 2006
17.0mi, 2:35:04, 27 FEB 06, COB Speicher IZ
The Reputation, “Let This Rest”
Hilary Duff, “Wake Up”
Hilary Duff, “Getaway”
The Connells, “Fun & Games”
WX at 1100: 66, DP 48, BP 30.04, 13G19@130 overcast/broken clouds
WX at 1200: 70, DP 48, BP 30.03, 13G22@130 few clouds at 8000ft AGL
Odometer 1: 21.5mi
Z2-Z3.
Good god what a fucking painful run. Heat was really not that much of an issue. It was the fucking winds. Some identical legs had wildly different times. As the weather observations will show, the wind was a mite brisk. There’s jumping in winds like that, and there’s running. I wouldn’t jump, and I didn’t really feel like running.
Today’s pace was supposed to be slow, and it was, but not in the way I would’ve liked. I’m not sure if I was able to really achieve glycogen regenesis due to the amount of work I had to put out just to get finished. On the other hand, my having a plan forced me to get on the stick and actually run today’s workout.
SGMT AGGREGT SEGMT PERMI AVGPC DIST 17 miles in three legs
0.38 0:03:24 03:24 08:57 08:57 00.38 Hardball
0.87 0:11:35 08:11 09:24 09:16 01.25 101 Hwy
1.36 0:24:17 12:42 09:20 09:18 02.61 Pax Turnoff
0.88 0:32:25 08:08 09:15 09:17 03.49 Leg to ATC Tower
0.88 0:40:37 08:12 09:19 09:18 04.37 Pax Turnoff
1.36 0:52:43 12:06 08:54 09:12 05.73 101 Hwy
0.87 1:00:07 07:24 08:30 09:07 06.60 Dirtball
0.38 1:03:06 02:59 07:51 09:02 06.98 Start
0.38 1:07:08 04:02 10:37 09:07 07.36 Hardball
0.85 1:15:13 08:05 09:31 09:10 08.21 101 Hwy
1.39 1:27:42 12:29 08:59 09:08 09.60 Hammerhead
1.39 1:39:17 11:35 08:20 09:02 10.99 Main Drag
0.85 1:46:56 07:39 09:00 09:02 11.84 Dirtball
0.38 1:50:06 03:10 08:20 09:01 12.22 Start
0.38 1:53:23 03:17 08:38 09:00 12.60 Hardball
0.30 1:55:51 02:28 08:13 08:59 12.90 Intersection
1.39 2:08:52 13:01 09:22 09:01 14.29 Air Assault to split
1.67 2:24:14 15:22 09:12 09:02 15.96 Around Crackhouses
1.10 2:35:04 10:50 09:51 09:05 17.06 Short Air Assault
Hilary Duff, “Wake Up”
Hilary Duff, “Getaway”
The Connells, “Fun & Games”
WX at 1100: 66, DP 48, BP 30.04, 13G19@130 overcast/broken clouds
WX at 1200: 70, DP 48, BP 30.03, 13G22@130 few clouds at 8000ft AGL
Odometer 1: 21.5mi
Z2-Z3.
Good god what a fucking painful run. Heat was really not that much of an issue. It was the fucking winds. Some identical legs had wildly different times. As the weather observations will show, the wind was a mite brisk. There’s jumping in winds like that, and there’s running. I wouldn’t jump, and I didn’t really feel like running.
Today’s pace was supposed to be slow, and it was, but not in the way I would’ve liked. I’m not sure if I was able to really achieve glycogen regenesis due to the amount of work I had to put out just to get finished. On the other hand, my having a plan forced me to get on the stick and actually run today’s workout.
SGMT AGGREGT SEGMT PERMI AVGPC DIST 17 miles in three legs
0.38 0:03:24 03:24 08:57 08:57 00.38 Hardball
0.87 0:11:35 08:11 09:24 09:16 01.25 101 Hwy
1.36 0:24:17 12:42 09:20 09:18 02.61 Pax Turnoff
0.88 0:32:25 08:08 09:15 09:17 03.49 Leg to ATC Tower
0.88 0:40:37 08:12 09:19 09:18 04.37 Pax Turnoff
1.36 0:52:43 12:06 08:54 09:12 05.73 101 Hwy
0.87 1:00:07 07:24 08:30 09:07 06.60 Dirtball
0.38 1:03:06 02:59 07:51 09:02 06.98 Start
0.38 1:07:08 04:02 10:37 09:07 07.36 Hardball
0.85 1:15:13 08:05 09:31 09:10 08.21 101 Hwy
1.39 1:27:42 12:29 08:59 09:08 09.60 Hammerhead
1.39 1:39:17 11:35 08:20 09:02 10.99 Main Drag
0.85 1:46:56 07:39 09:00 09:02 11.84 Dirtball
0.38 1:50:06 03:10 08:20 09:01 12.22 Start
0.38 1:53:23 03:17 08:38 09:00 12.60 Hardball
0.30 1:55:51 02:28 08:13 08:59 12.90 Intersection
1.39 2:08:52 13:01 09:22 09:01 14.29 Air Assault to split
1.67 2:24:14 15:22 09:12 09:02 15.96 Around Crackhouses
1.10 2:35:04 10:50 09:51 09:05 17.06 Short Air Assault
Sunday, February 26, 2006
8.4mi, 74:00, 26 FEB 06, COB Speicher IZ
Blake Babies, “Lament”
The Cure, “La Ment”
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (thinking back to the “LTC T.C. McQueen Workout Video,” as the Space: Above and Beyond episode “The Angriest Angel”)
WX at 0900: 55, DP 46, BP 30.13, 8@110 true
Odometer 4: 329.4mi
Z2-Z3.
I was supposed to go at marathon pace. In essence, I did, but only at the finish. This was probably a good thing as I was intent on a disciplined start, and once I was warmed up, I think I was good. Tomorrow I run 17. Slower. Actually, running tomorrow’s run at most of what I ran today’s run in was probably the right way to go.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:16 03:16 08:36 08:36 0.38 Hardball
0.87 11:00 07:44 08:53 08:48 1.25 101 Hwy
1.36 23:15 12:15 09:00 08:54 2.61 Pax Turnoff
1.59 37:19 14:04 08:51 08:53 4.20 End of Pax Turnoff
1.58 51:36 14:17 09:02 08:56 5.78 Pax Turnoff
1.35 1:03:40 12:04 08:56 08:56 7.13 101 Hwy
0.87 1:11:06 07:26 08:33 08:53 8.00 Dirtball
0.38 1:14:00 02:54 07:38 08:50 8.38 Start
The Cure, “La Ment”
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (thinking back to the “LTC T.C. McQueen Workout Video,” as the Space: Above and Beyond episode “The Angriest Angel”)
WX at 0900: 55, DP 46, BP 30.13, 8@110 true
Odometer 4: 329.4mi
Z2-Z3.
I was supposed to go at marathon pace. In essence, I did, but only at the finish. This was probably a good thing as I was intent on a disciplined start, and once I was warmed up, I think I was good. Tomorrow I run 17. Slower. Actually, running tomorrow’s run at most of what I ran today’s run in was probably the right way to go.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:16 03:16 08:36 08:36 0.38 Hardball
0.87 11:00 07:44 08:53 08:48 1.25 101 Hwy
1.36 23:15 12:15 09:00 08:54 2.61 Pax Turnoff
1.59 37:19 14:04 08:51 08:53 4.20 End of Pax Turnoff
1.58 51:36 14:17 09:02 08:56 5.78 Pax Turnoff
1.35 1:03:40 12:04 08:56 08:56 7.13 101 Hwy
0.87 1:11:06 07:26 08:33 08:53 8.00 Dirtball
0.38 1:14:00 02:54 07:38 08:50 8.38 Start
Friday, February 24, 2006
4.4mi, 37:51, 24 FEB 06, COB Speicher IZ
Sarge, “Clearer”
WX at 0700: 41, DP 34, BP 30.13, 2@250 clear
Odometer 1: 4.4mi
Z2-Z3.
Barring the demonstrated incompetence of the mail room in having my running shoes since fucking 9 December, the notification of which I got yesterday, I was a little fucking pissed.
That being said, my knees don’t hurt as much any more and this morning’s run, albeit a little slow at first and stiff, but the shoes are new and my knees aren’t. They were sufficiently loosened up where I had markedly accelerated. Good. Maybe undisciplined, though.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
2.77 33:23 23:20 08:25 08:38 3.87 Split to short Air Assault
0.54 37:51 04:28 08:16 08:35 4.41 Corner and back
WX at 0700: 41, DP 34, BP 30.13, 2@250 clear
Odometer 1: 4.4mi
Z2-Z3.
Barring the demonstrated incompetence of the mail room in having my running shoes since fucking 9 December, the notification of which I got yesterday, I was a little fucking pissed.
That being said, my knees don’t hurt as much any more and this morning’s run, albeit a little slow at first and stiff, but the shoes are new and my knees aren’t. They were sufficiently loosened up where I had markedly accelerated. Good. Maybe undisciplined, though.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
2.77 33:23 23:20 08:25 08:38 3.87 Split to short Air Assault
0.54 37:51 04:28 08:16 08:35 4.41 Corner and back
Thursday, February 23, 2006
5.25mi, 49:15, 23 FEB 06, COB Speicher IZ
Sonny Rhodes, theme song from Firefly
WX at 0800: 46, DP 36, BP 30.07, 6@340 clear
Odometer 4: 321.0mi
Z1-Z2.
It was slow, and intended to be such. My knees hurt. I’m still irritated over my face-shot Claymore blast. Fuck it.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:21 03:21 08:49 08:49 0.38 Hardball
0.85 11:21 08:00 09:25 09:14 1.23 101 Hwy
1.39 24:18 12:57 09:19 09:16 2.62 Hammerhead
1.39 37:17 12:59 09:20 09:18 4.01 Main Drag
0.85 45:46 08:29 09:59 09:25 4.86 Dirtball
0.38 49:15 03:29 09:10 09:24 5.24 Start
WX at 0800: 46, DP 36, BP 30.07, 6@340 clear
Odometer 4: 321.0mi
Z1-Z2.
It was slow, and intended to be such. My knees hurt. I’m still irritated over my face-shot Claymore blast. Fuck it.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:21 03:21 08:49 08:49 0.38 Hardball
0.85 11:21 08:00 09:25 09:14 1.23 101 Hwy
1.39 24:18 12:57 09:19 09:16 2.62 Hammerhead
1.39 37:17 12:59 09:20 09:18 4.01 Main Drag
0.85 45:46 08:29 09:59 09:25 4.86 Dirtball
0.38 49:15 03:29 09:10 09:24 5.24 Start
Wednesday, February 22, 2006
4.4mi, 38:23, 22 FEB 06, COB Speicher IZ
Trey Parker, “America (Fuck Yeah” from Team America: World Police
Limp Bizkit and DMX, “Rollin’ (rap remix)”
Body Count, “Cop Killer”
WX at 1700: 64, DP 41, BP 30.03, 3@290 clear
Odometer 3: 466.4mi
Z2.
Today’s weather called for a run, and I was able to get away from work long enough to get one in before it got dark. It would be a shame to hit the dreadmill because I didn’t get out in time to get a run in.
I think today’s festival of antisocial music was due to a face-shot email I got from Household6. I needed to get out and run some. Easy run at fairly deliberate pace. I can live with that. Surprisingly, I was going slower than I thought on the way back. I’m not sure why, but today was run at the required pace, so I’m still on track with the plan.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:42 09:42 08:49 08:49 1.10 Short Air Assault to split
1.67 24:15 14:33 08:43 08:45 2.77 Around Crackhouses
1.10 34:05 09:50 08:56 08:48 3.87 Split to short Air Assault
0.54 38:23 04:18 07:58 08:42 4.41 Corner and back
Limp Bizkit and DMX, “Rollin’ (rap remix)”
Body Count, “Cop Killer”
WX at 1700: 64, DP 41, BP 30.03, 3@290 clear
Odometer 3: 466.4mi
Z2.
Today’s weather called for a run, and I was able to get away from work long enough to get one in before it got dark. It would be a shame to hit the dreadmill because I didn’t get out in time to get a run in.
I think today’s festival of antisocial music was due to a face-shot email I got from Household6. I needed to get out and run some. Easy run at fairly deliberate pace. I can live with that. Surprisingly, I was going slower than I thought on the way back. I’m not sure why, but today was run at the required pace, so I’m still on track with the plan.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:42 09:42 08:49 08:49 1.10 Short Air Assault to split
1.67 24:15 14:33 08:43 08:45 2.77 Around Crackhouses
1.10 34:05 09:50 08:56 08:48 3.87 Split to short Air Assault
0.54 38:23 04:18 07:58 08:42 4.41 Corner and back
Monday, February 20, 2006
11.4mi, 1:43:01, 20 FEB 06, COB Speicher IZ
Hilary Duff, “Wake Up”
Bob Mould, “Paralyzed”
WX at 1000: 48, DP 41, BP 30.20, 6@variable but mostly NNW, overcast
Odometer 4: 315.8mi
Z2 start, Z3 finish.
Today’s run took a lot more out of me than I had expected or thought. If I didn’t have a plan to run 11 today, I would have slept in. Of that I have no doubt. Today was an exercise in pure willpower, nothing more, nothing less. It still hurt like hell when I was done. In spite of it, I know that running what I did enables me to eat anything I damn well want today. So there.
SGMT AGGREGT SEGMT PERMI AVGPC DIST not quite 12 miles
0.38 0:03:25 03:25 08:59 08:59 0.38 Hardball
0.87 0:11:19 07:54 09:05 09:03 1.25 101 Hwy
1.34 0:23:47 12:28 09:18 09:11 2.59 Pax Turnoff
1.34 0:36:09 12:22 09:14 09:12 3.93 Corner
0.77 0:43:16 07:07 09:15 09:12 4.70 LSA South
1.01 0:52:35 09:19 09:13 09:13 5.71 Bunker
1.02 1:01:34 08:59 08:48 09:09 6.73 LSA South
0.76 1:08:17 06:43 08:50 09:07 7.49 Corner
1.31 1:19:56 11:39 08:54 09:05 8.80 Pax Turnoff
1.36 1:31:55 11:59 08:49 09:03 10.16 101 Hwy
0.86 1:39:48 07:53 09:10 09:03 11.02 Dirtball
0.38 1:43:01 03:13 08:28 09:02 11.40 Start
Bob Mould, “Paralyzed”
WX at 1000: 48, DP 41, BP 30.20, 6@variable but mostly NNW, overcast
Odometer 4: 315.8mi
Z2 start, Z3 finish.
Today’s run took a lot more out of me than I had expected or thought. If I didn’t have a plan to run 11 today, I would have slept in. Of that I have no doubt. Today was an exercise in pure willpower, nothing more, nothing less. It still hurt like hell when I was done. In spite of it, I know that running what I did enables me to eat anything I damn well want today. So there.
SGMT AGGREGT SEGMT PERMI AVGPC DIST not quite 12 miles
0.38 0:03:25 03:25 08:59 08:59 0.38 Hardball
0.87 0:11:19 07:54 09:05 09:03 1.25 101 Hwy
1.34 0:23:47 12:28 09:18 09:11 2.59 Pax Turnoff
1.34 0:36:09 12:22 09:14 09:12 3.93 Corner
0.77 0:43:16 07:07 09:15 09:12 4.70 LSA South
1.01 0:52:35 09:19 09:13 09:13 5.71 Bunker
1.02 1:01:34 08:59 08:48 09:09 6.73 LSA South
0.76 1:08:17 06:43 08:50 09:07 7.49 Corner
1.31 1:19:56 11:39 08:54 09:05 8.80 Pax Turnoff
1.36 1:31:55 11:59 08:49 09:03 10.16 101 Hwy
0.86 1:39:48 07:53 09:10 09:03 11.02 Dirtball
0.38 1:43:01 03:13 08:28 09:02 11.40 Start
Sunday, February 19, 2006
7.0mi, 59:48, 19 FEB 06, COB Speicher IZ
The Lemonheads, “Mallo Cup”
The Reputation, “Let It Rest”
Sonny Rhodes, theme music to Firefly
WX at 0800: 37, DP 34, BP 30.31, 6@300
Odometer 3: 462.0mi
Z2 to Z3 low.
Today being as cold as it was, I started far too fast. When there’s a 1:27 variance in pace from fastest to slowest, that’s just undisciplined running. I had the luxury of not having to worry about relative pace, since I was meeting my pace goal (about marathon pace) but running fast-slow like that will kill me in a marathon. The shoes I was wearing are wearing out, not surprisingly, with 462 miles.
SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 02:52 02:52 07:33 07:33 0.38 Hardball
0.87 09:58 07:06 08:10 07:58 1.25 101 Hwy
1.36 21:48 11:50 08:42 08:21 2.61 Pax Turnoff
0.88 29:43 07:55 09:00 08:31 3.49 Leg to ATC Tower
0.88 37:17 07:34 08:36 08:32 4.37 Pax Turnoff
1.36 48:57 11:40 08:35 08:33 5.73 101 Hwy
0.87 56:44 07:47 08:57 08:36 6.60 Dirtball
0.38 59:48 03:04 08:04 08:34 6.98 Start
The Reputation, “Let It Rest”
Sonny Rhodes, theme music to Firefly
WX at 0800: 37, DP 34, BP 30.31, 6@300
Odometer 3: 462.0mi
Z2 to Z3 low.
Today being as cold as it was, I started far too fast. When there’s a 1:27 variance in pace from fastest to slowest, that’s just undisciplined running. I had the luxury of not having to worry about relative pace, since I was meeting my pace goal (about marathon pace) but running fast-slow like that will kill me in a marathon. The shoes I was wearing are wearing out, not surprisingly, with 462 miles.
SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 02:52 02:52 07:33 07:33 0.38 Hardball
0.87 09:58 07:06 08:10 07:58 1.25 101 Hwy
1.36 21:48 11:50 08:42 08:21 2.61 Pax Turnoff
0.88 29:43 07:55 09:00 08:31 3.49 Leg to ATC Tower
0.88 37:17 07:34 08:36 08:32 4.37 Pax Turnoff
1.36 48:57 11:40 08:35 08:33 5.73 101 Hwy
0.87 56:44 07:47 08:57 08:36 6.60 Dirtball
0.38 59:48 03:04 08:04 08:34 6.98 Start
Friday, February 17, 2006
4.4mi, 38:01, 17 FEB 06, COB Speicher IZ
Hilary Duff, “Come Clean (2005 remix)”
that dog., “never say never”
that dog., “being with you”
WX at 1600: 46, DP 25, BP 30.23, 3@variable, pcdy
Odometer 4: 304.4mi
Z2 high.
Easy run for today. Tomorrow entails a do nothing but eat day. For going maybe Z3 at most, it sure didn’t feel like going sub-9 pace. Based on that, I figure I should actually be good for about an 8:35-8:40 pace at minimum for marathon pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:40 09:40 08:47 08:47 1.10 Short Air Assault to split
1.67 24:09 14:29 08:40 08:43 2.77 Around Crackhouses
1.10 33:37 09:28 08:36 08:41 3.87 Split to short Air Assault
0.54 38:01 04:24 08:09 08:37 4.41 Corner and back
that dog., “never say never”
that dog., “being with you”
WX at 1600: 46, DP 25, BP 30.23, 3@variable, pcdy
Odometer 4: 304.4mi
Z2 high.
Easy run for today. Tomorrow entails a do nothing but eat day. For going maybe Z3 at most, it sure didn’t feel like going sub-9 pace. Based on that, I figure I should actually be good for about an 8:35-8:40 pace at minimum for marathon pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:40 09:40 08:47 08:47 1.10 Short Air Assault to split
1.67 24:09 14:29 08:40 08:43 2.77 Around Crackhouses
1.10 33:37 09:28 08:36 08:41 3.87 Split to short Air Assault
0.54 38:01 04:24 08:09 08:37 4.41 Corner and back
Thursday, February 16, 2006
4.0mi, 35:27+some sludge, 16 FEB 06, COB Speicher IZ
Limp Bizkit and DMX, “Rollin’ (Rap remix)”
WX at 0800: 45, DP 41, BP 29.90, 3@variable, clear
Odometer 3: 455.0mi
Z2.
It’s amazing how good a running mantra the Limp Bizkit song “Rollin’: actually is for my long or easy runs. Normally my song choice is driven off tempo and rhythm (which is why Velocity Girl’s “Labrador” was such a favorite of mine when I was slower). 4 easy is the plan for tomorrow.
Splits:
1: 8:31
2: 8:59
3: 8:56
4: 8:59
WX at 0800: 45, DP 41, BP 29.90, 3@variable, clear
Odometer 3: 455.0mi
Z2.
It’s amazing how good a running mantra the Limp Bizkit song “Rollin’: actually is for my long or easy runs. Normally my song choice is driven off tempo and rhythm (which is why Velocity Girl’s “Labrador” was such a favorite of mine when I was slower). 4 easy is the plan for tomorrow.
Splits:
1: 8:31
2: 8:59
3: 8:56
4: 8:59
Wednesday, February 15, 2006
4.0+0.9mi, 35:00, 15 FEB 06, COB Speicher IZ
The Bats, “Courage”
WX at 1600: 55, DP 45, BP 29.74, 19G28@280, clear
Odometer 4: 300.0mi
Z3.
The extremely high winds (19 gusting to 28 knots!) ensured I’d stay inside and run instead. I preceded this run on the dreadmill by some upper body arm work...except it was very focused and much more deliberate lifting than what I did before.
Today was supposed to be 4 easy, but I ended up going for closer to 5, and in doing so, flip-flop a training day. This may not have been very bright depending on how much it’ll affect me later. One thing remains true – it’s hard to run slow. It takes real discipline (q.v., my long run earlier this week.)
WX at 1600: 55, DP 45, BP 29.74, 19G28@280, clear
Odometer 4: 300.0mi
Z3.
The extremely high winds (19 gusting to 28 knots!) ensured I’d stay inside and run instead. I preceded this run on the dreadmill by some upper body arm work...except it was very focused and much more deliberate lifting than what I did before.
Today was supposed to be 4 easy, but I ended up going for closer to 5, and in doing so, flip-flop a training day. This may not have been very bright depending on how much it’ll affect me later. One thing remains true – it’s hard to run slow. It takes real discipline (q.v., my long run earlier this week.)
Tuesday, February 14, 2006
50 minutes on the elliptical trainer, 14 FEB 06, COB Speicher IZ
Body Count, “Bowels of the Devil”
Morrissey, “Last of the Famous International Playboys”
WX at 0800: 50, DP 48, BP 29.93, 5@100 overcast.
Odometer 3: 451.0mi equivalent
Z1-Z2.
Cross-training is good. My legs are beat up. I did about 9 minutes worth of ab work, mostly sit ups and crunches. That was therapeutic too.
Morrissey, “Last of the Famous International Playboys”
WX at 0800: 50, DP 48, BP 29.93, 5@100 overcast.
Odometer 3: 451.0mi equivalent
Z1-Z2.
Cross-training is good. My legs are beat up. I did about 9 minutes worth of ab work, mostly sit ups and crunches. That was therapeutic too.
Monday, February 13, 2006
15.2mi, 2:15:33, 13 FEB 06, COB Speicher IZ
Limp Bizkit and DMX, “Rollin’ (rap remix)”
Anberlin, “Cold War Transmissions”
Anberlin, “Change the World” (the song that would not depart no matter how hard I tried)
Hilary Duff, “Wake Up”
John Williams, “Duel of the Fates”
WX at 0700: 48, DP 43, BP 30.01, 2@140 mist
Odometer 4: 295.1mi
Z2 with some Z3 segments.
Today as the long day was supposed to be easy. The start was certainly that, although I was going easy to make sure I didn’t derail any glycogen regenesis on this run. As it turns out, this was an EXTREMELY undisciplined run for pacing. The huge variance in segment paces (PERMI column) makes no sense when considering that today was supposed to be 30-45 seconds slower than planned marathon pace. By the end I was running planned pace or even a few seconds per mile faster. While this is fine for later on, it was too fast for what I really needed to be doing at this point in my training.
SGMT AGGREGT SEGMT PERMI AVGPC DIST 15 miles in two legs
0.38 0:03:28 03:28 09:07 09:07 0.38 Hardball
0.87 0:11:30 08:02 09:14 09:12 1.25 101 Hwy
1.34 0:24:19 12:49 09:34 09:23 2.59 Pax Turnoff
1.34 0:37:09 12:50 09:35 09:27 3.93 Corner
0.77 0:44:02 06:53 08:56 09:22 4.70 LSA South
0.77 0:50:36 06:34 08:32 09:15 5.47 Corner
1.34 1:02:27 11:51 08:51 09:10 6.81 Pax Turnoff
1.34 1:14:34 12:07 09:03 09:09 8.15 101 Hwy
0.87 1:22:06 07:32 08:40 09:06 9.02 Dirtball
0.38 1:25:07 03:01 07:56 09:03 9.40 Start
0.38 1:28:13 03:06 08:09 09:01 9.78 Hardball to Bastogne
0.29 1:30:42 02:29 08:34 09:00 10.07 to Barricade Rd
1.39 1:43:06 12:24 08:55 09:00 11.46 Crackhouse Y-split
1.66 1:58:04 14:58 09:01 09:00 13.12 Around Crackhouses
1.40 2:10:05 12:01 08:35 08:58 14.52 Back to Intersection
0.30 2:12:33 02:28 08:13 08:57 14.82 Dirtball
0.38 2:15:33 03:00 07:54 08:55 15.20 Start
Anberlin, “Cold War Transmissions”
Anberlin, “Change the World” (the song that would not depart no matter how hard I tried)
Hilary Duff, “Wake Up”
John Williams, “Duel of the Fates”
WX at 0700: 48, DP 43, BP 30.01, 2@140 mist
Odometer 4: 295.1mi
Z2 with some Z3 segments.
Today as the long day was supposed to be easy. The start was certainly that, although I was going easy to make sure I didn’t derail any glycogen regenesis on this run. As it turns out, this was an EXTREMELY undisciplined run for pacing. The huge variance in segment paces (PERMI column) makes no sense when considering that today was supposed to be 30-45 seconds slower than planned marathon pace. By the end I was running planned pace or even a few seconds per mile faster. While this is fine for later on, it was too fast for what I really needed to be doing at this point in my training.
SGMT AGGREGT SEGMT PERMI AVGPC DIST 15 miles in two legs
0.38 0:03:28 03:28 09:07 09:07 0.38 Hardball
0.87 0:11:30 08:02 09:14 09:12 1.25 101 Hwy
1.34 0:24:19 12:49 09:34 09:23 2.59 Pax Turnoff
1.34 0:37:09 12:50 09:35 09:27 3.93 Corner
0.77 0:44:02 06:53 08:56 09:22 4.70 LSA South
0.77 0:50:36 06:34 08:32 09:15 5.47 Corner
1.34 1:02:27 11:51 08:51 09:10 6.81 Pax Turnoff
1.34 1:14:34 12:07 09:03 09:09 8.15 101 Hwy
0.87 1:22:06 07:32 08:40 09:06 9.02 Dirtball
0.38 1:25:07 03:01 07:56 09:03 9.40 Start
0.38 1:28:13 03:06 08:09 09:01 9.78 Hardball to Bastogne
0.29 1:30:42 02:29 08:34 09:00 10.07 to Barricade Rd
1.39 1:43:06 12:24 08:55 09:00 11.46 Crackhouse Y-split
1.66 1:58:04 14:58 09:01 09:00 13.12 Around Crackhouses
1.40 2:10:05 12:01 08:35 08:58 14.52 Back to Intersection
0.30 2:12:33 02:28 08:13 08:57 14.82 Dirtball
0.38 2:15:33 03:00 07:54 08:55 15.20 Start
Sunday, February 12, 2006
7.0mi, 59:52, 12 FEB 06, COB Speicher IZ
Bob Mould, “Paralyzed”
WX at 0800: 46, DP 39, BP 30.10, calm
Odometer 3: 449.4mi
Z2-Z3.
I was in a bad mood this morning, the kind of mood that normally leads me to watch John Woo movies. One of those “I hate people” kind of moods. In spite of that, today’s run was moderate. I was holding back for tomorrow’s Death Run of 15. The 8:05 paced leg was because my running partner and I were trying to catch a group in front of us. By the time we caught them, any scenery was lame, as it had fat legs. Whatever. Fuck it.
SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:48 07:40 08:49 08:38 1.25 101 Hwy
1.36 22:55 12:07 08:55 08:47 2.61 Pax Turnoff
0.88 30:26 07:31 08:32 08:43 3.49 Leg to ATC Tower
0.88 38:11 07:45 08:48 08:44 4.37 Pax Turnoff
1.36 49:11 11:00 08:05 08:35 5.73 101 Hwy
0.87 56:49 07:38 08:46 08:37 6.60 Dirtball
0.38 59:52 03:03 08:02 08:35 6.98 Start
WX at 0800: 46, DP 39, BP 30.10, calm
Odometer 3: 449.4mi
Z2-Z3.
I was in a bad mood this morning, the kind of mood that normally leads me to watch John Woo movies. One of those “I hate people” kind of moods. In spite of that, today’s run was moderate. I was holding back for tomorrow’s Death Run of 15. The 8:05 paced leg was because my running partner and I were trying to catch a group in front of us. By the time we caught them, any scenery was lame, as it had fat legs. Whatever. Fuck it.
SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:48 07:40 08:49 08:38 1.25 101 Hwy
1.36 22:55 12:07 08:55 08:47 2.61 Pax Turnoff
0.88 30:26 07:31 08:32 08:43 3.49 Leg to ATC Tower
0.88 38:11 07:45 08:48 08:44 4.37 Pax Turnoff
1.36 49:11 11:00 08:05 08:35 5.73 101 Hwy
0.87 56:49 07:38 08:46 08:37 6.60 Dirtball
0.38 59:52 03:03 08:02 08:35 6.98 Start
Friday, February 10, 2006
4.4mi, 40:29, 10 FEB 06, COB Speicher IZ
Boys Night Out, (Just Once) Let’s Do Something
The Early November, “Baby Blue”
WX at 0800: 50, DP 43, BP 30.31, 2@260 severe dust storm, vis 0.25mi
Odometer 3: 442.4mi
Z2 high.
Today was dusty, and I could feel the scratchiness in the back of my throat. Yay.
The dustiness this morning was exacerbated by the smell of burning trash aerosolized by the dust.
My legs were really, really, really tired. Not until at least the 25 minute mark did they sufficiently loosen up to warrant real running. Unfortunately, we sped up to such an extent that I was still smoked pork by the end of the run.
I’m really looking forward to my day of “do nothing but eat” tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:30 10:30 09:33 09:33 1.10 Short Air Assault to split
1.67 25:43 15:13 09:07 09:17 2.77 Around Crackhouses
1.10 36:03 10:20 09:24 09:19 3.87 Split to short Air Assault
0.54 40:29 04:26 08:13 09:11 4.41 Corner and back
The Early November, “Baby Blue”
WX at 0800: 50, DP 43, BP 30.31, 2@260 severe dust storm, vis 0.25mi
Odometer 3: 442.4mi
Z2 high.
Today was dusty, and I could feel the scratchiness in the back of my throat. Yay.
The dustiness this morning was exacerbated by the smell of burning trash aerosolized by the dust.
My legs were really, really, really tired. Not until at least the 25 minute mark did they sufficiently loosen up to warrant real running. Unfortunately, we sped up to such an extent that I was still smoked pork by the end of the run.
I’m really looking forward to my day of “do nothing but eat” tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:30 10:30 09:33 09:33 1.10 Short Air Assault to split
1.67 25:43 15:13 09:07 09:17 2.77 Around Crackhouses
1.10 36:03 10:20 09:24 09:19 3.87 Split to short Air Assault
0.54 40:29 04:26 08:13 09:11 4.41 Corner and back
Thursday, February 09, 2006
7.0mi, 62:41, 9 FEB 06, COB Speicher IZ
Bob Mould, “Underneath Days”
Falco, “Der Kommissar”
Anberlin, “Cold War Transmissions” (in spite of my best efforts to replace it with Hilary Duff’s “Wake Up” or “Come Clean”)
WX at 0800: 52, DP 41, BP 29.82, 15G21@270 dust haze
Odometer 4: 279.1mi
Z2-Z3 low.
Not wogging, due to the incredible headwinds at the start. The massive negative splits that we ran were only an indicator of just how fast the wind was going to and back.
This morning’s discussion with my running partner resulted in some discussion about how we were calling our garrison commander Der Kommissar (which is probably a better title than Der Fuhrer) and I mentioned that there were two versions of the song “Der Kommissar” – After the Fire’s, and in my case, Falco’s.
SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:22 03:22 08:52 08:52 0.38 Hardball
0.87 11:32 08:10 09:23 09:14 1.25 101 Hwy
1.36 24:11 12:39 09:18 09:16 2.61 Pax Turnoff
0.88 32:21 08:10 09:17 09:16 3.49 Leg to ATC Tower
0.88 40:17 07:56 09:01 09:13 4.37 Pax Turnoff
1.36 52:02 11:45 08:38 09:05 5.73 101 Hwy
0.87 0:59:39 07:37 08:45 09:02 6.60 Dirtball
0.38 1:02:41 03:02 07:59 08:59 6.98 Start
Falco, “Der Kommissar”
Anberlin, “Cold War Transmissions” (in spite of my best efforts to replace it with Hilary Duff’s “Wake Up” or “Come Clean”)
WX at 0800: 52, DP 41, BP 29.82, 15G21@270 dust haze
Odometer 4: 279.1mi
Z2-Z3 low.
Not wogging, due to the incredible headwinds at the start. The massive negative splits that we ran were only an indicator of just how fast the wind was going to and back.
This morning’s discussion with my running partner resulted in some discussion about how we were calling our garrison commander Der Kommissar (which is probably a better title than Der Fuhrer) and I mentioned that there were two versions of the song “Der Kommissar” – After the Fire’s, and in my case, Falco’s.
SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:22 03:22 08:52 08:52 0.38 Hardball
0.87 11:32 08:10 09:23 09:14 1.25 101 Hwy
1.36 24:11 12:39 09:18 09:16 2.61 Pax Turnoff
0.88 32:21 08:10 09:17 09:16 3.49 Leg to ATC Tower
0.88 40:17 07:56 09:01 09:13 4.37 Pax Turnoff
1.36 52:02 11:45 08:38 09:05 5.73 101 Hwy
0.87 0:59:39 07:37 08:45 09:02 6.60 Dirtball
0.38 1:02:41 03:02 07:59 08:59 6.98 Start
Wednesday, February 08, 2006
4.4mi, 41:17, 8 FEB 06, COB Speicher IZ
Brave Saint Saturn, “The Sun Also Rises”
The Reputation, “Bone-Tired”
WX at 0800: 55, DP 54, BP 29.87 calm mist
Odometer 3: 438.0mi
Z2.
Today was a great study in why I need a training partner. If I hadn’t promised to meet someone at 8:00am this morning I definitely would have slept in. No doubt at all!
Four miles of wogging was the plan, almost four and a half miles of wogging was the result. Fine.
Tomorrow calls for 7 miles of wogging. Yay.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonhook
1.10 10:38 10:38 09:40 09:40 1.10 Short Air Assault to split
1.67 25:51 15:13 09:07 09:20 2.77 Around the Crackhouses
1.10 36:21 10:30 09:33 09:24 3.87 Split to short Air Assault
0.54 41:17 04:56 09:08 09:22 4.41 Corner and back
The Reputation, “Bone-Tired”
WX at 0800: 55, DP 54, BP 29.87 calm mist
Odometer 3: 438.0mi
Z2.
Today was a great study in why I need a training partner. If I hadn’t promised to meet someone at 8:00am this morning I definitely would have slept in. No doubt at all!
Four miles of wogging was the plan, almost four and a half miles of wogging was the result. Fine.
Tomorrow calls for 7 miles of wogging. Yay.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonhook
1.10 10:38 10:38 09:40 09:40 1.10 Short Air Assault to split
1.67 25:51 15:13 09:07 09:20 2.77 Around the Crackhouses
1.10 36:21 10:30 09:33 09:24 3.87 Split to short Air Assault
0.54 41:17 04:56 09:08 09:22 4.41 Corner and back
Monday, February 06, 2006
14.2mi, 2:06:52, 6 FEB 06, COB Speicher IZ
Anberlin, “Cold War Transmissions” (A song that would not dislodge in spite of my best efforts to substitute Velocity Girl, “Labrador”)
Bob Mould, “Paralyzed”
WX at 1200: 63, DP 45, BP 30.09, 5@variable clear
Odometer 4: 272.1mi
Z2-Z3.
Today’s run was done in two legs. I realized today was going to hurt some when my quadriceps were still somewhat sore from yesterday’s killer. My concession to running on no chow was to eat a powergel at the start.
The point behind running slow on these long runs is to try to trigger glycogen regenesis, which did occur. However, it didn’t happen for me until about the 2-hour mark. There was a brief period about 10-15 minutes prior to that where I was nominally running on empty. That was no fun. It would beg some discussion of race-day tactics for long runs to try to figure out how best to avoid hitting the wall.
Tomorrow may very well be a rest day as my legs feel vaguely gelatinous in their ability to do much of anything.
In spite of applying sunscreen, there was a very definite tan line after today’s run. I don’t really like wearing my Oakley M-frames for running, as there is an implied promise of being elite that I most certainly don’t meet. They, however, are the best running glasses I’ve worn, far better than my Bollé 721s, which wouldn’t be so bad if they had a rubber nose pad and rubberized temples.
SGMT AGGRGAT SEGMT PERMI AVGPC DIST 14 miles of suck
0.38 0:03:21 03:21 08:49 08:49 0.38 Hardball
0.87 0:11:23 08:02 09:14 09:06 1.25 101 Hwy
1.36 0:23:46 12:23 09:06 09:06 2.61 Pax Turnoff
1.59 0:38:01 14:15 08:58 09:03 4.20 End of Pax Turnoff
1.58 0:51:54 13:53 08:47 08:59 5.78 Pax Turnoff
1.35 1:03:53 11:59 08:53 08:58 7.13 101 Hwy
0.87 1:11:35 07:42 08:51 08:57 8.00 Dirtball
0.38 1:14:43 03:08 08:15 08:55 8.38 Start
0.38 1:17:50 03:07 08:12 08:53 8.76 Hardball to Bastogne
0.29 1:20:22 02:32 08:44 08:53 9.05 to Barricade Rd
1.39 1:33:30 13:08 09:27 08:57 10.44 Crackhouse Y-split
1.66 1:48:46 15:16 09:12 08:59 12.10 Around Crackhouses
1.40 2:01:12 12:26 08:53 08:59 13.50 Back to Intersection
0.30 2:03:46 02:34 08:33 08:58 13.80 Dirtball
0.38 2:06:52 03:06 08:09 08:57 14.18 Start
Bob Mould, “Paralyzed”
WX at 1200: 63, DP 45, BP 30.09, 5@variable clear
Odometer 4: 272.1mi
Z2-Z3.
Today’s run was done in two legs. I realized today was going to hurt some when my quadriceps were still somewhat sore from yesterday’s killer. My concession to running on no chow was to eat a powergel at the start.
The point behind running slow on these long runs is to try to trigger glycogen regenesis, which did occur. However, it didn’t happen for me until about the 2-hour mark. There was a brief period about 10-15 minutes prior to that where I was nominally running on empty. That was no fun. It would beg some discussion of race-day tactics for long runs to try to figure out how best to avoid hitting the wall.
Tomorrow may very well be a rest day as my legs feel vaguely gelatinous in their ability to do much of anything.
In spite of applying sunscreen, there was a very definite tan line after today’s run. I don’t really like wearing my Oakley M-frames for running, as there is an implied promise of being elite that I most certainly don’t meet. They, however, are the best running glasses I’ve worn, far better than my Bollé 721s, which wouldn’t be so bad if they had a rubber nose pad and rubberized temples.
SGMT AGGRGAT SEGMT PERMI AVGPC DIST 14 miles of suck
0.38 0:03:21 03:21 08:49 08:49 0.38 Hardball
0.87 0:11:23 08:02 09:14 09:06 1.25 101 Hwy
1.36 0:23:46 12:23 09:06 09:06 2.61 Pax Turnoff
1.59 0:38:01 14:15 08:58 09:03 4.20 End of Pax Turnoff
1.58 0:51:54 13:53 08:47 08:59 5.78 Pax Turnoff
1.35 1:03:53 11:59 08:53 08:58 7.13 101 Hwy
0.87 1:11:35 07:42 08:51 08:57 8.00 Dirtball
0.38 1:14:43 03:08 08:15 08:55 8.38 Start
0.38 1:17:50 03:07 08:12 08:53 8.76 Hardball to Bastogne
0.29 1:20:22 02:32 08:44 08:53 9.05 to Barricade Rd
1.39 1:33:30 13:08 09:27 08:57 10.44 Crackhouse Y-split
1.66 1:48:46 15:16 09:12 08:59 12.10 Around Crackhouses
1.40 2:01:12 12:26 08:53 08:59 13.50 Back to Intersection
0.30 2:03:46 02:34 08:33 08:58 13.80 Dirtball
0.38 2:06:52 03:06 08:09 08:57 14.18 Start
Sunday, February 05, 2006
7.78mi, 64:32, 5 FEB 06, COB Speicher IZ
Ultimate Fakebook, “Liferaft Halo”
Ultimate Fakebook, “Circus Horrors”
The Connells, “Fun & Games”
WX at 0915: 52, DP 48, BP 30.24, 4@90 mist
Odometer 3: 433.6mi
Z3.
Egad, what a mistake! I went out too fast, didn’t think I was going that fast, and continued to accelerate. Now I feel sufficiently beat up where tomorrow is gong to suck. Tempo run, yes. Killer run, maybe. Suck tomorrow, definitely. 14 slow, but painful for sure.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 0:03:04 03:04 08:04 08:04 0.38 Hardball
0.87 0:10:33 07:29 08:36 08:26 1.25 101 Hwy
1.36 0:22:06 11:33 08:30 08:28 2.61 Pax Turnoff
1.28 0:33:07 11:01 08:36 08:31 3.89 End of Pax Turnoff
1.29 0:43:45 10:38 08:15 08:27 5.18 Pax Turnoff
1.35 0:54:44 10:59 08:08 08:23 6.53 101 Hwy
0.87 1:01:45 07:01 08:04 08:21 7.40 Dirtball
0.38 1:04:32 02:47 07:19 08:18 7.78 Start
Ultimate Fakebook, “Circus Horrors”
The Connells, “Fun & Games”
WX at 0915: 52, DP 48, BP 30.24, 4@90 mist
Odometer 3: 433.6mi
Z3.
Egad, what a mistake! I went out too fast, didn’t think I was going that fast, and continued to accelerate. Now I feel sufficiently beat up where tomorrow is gong to suck. Tempo run, yes. Killer run, maybe. Suck tomorrow, definitely. 14 slow, but painful for sure.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 0:03:04 03:04 08:04 08:04 0.38 Hardball
0.87 0:10:33 07:29 08:36 08:26 1.25 101 Hwy
1.36 0:22:06 11:33 08:30 08:28 2.61 Pax Turnoff
1.28 0:33:07 11:01 08:36 08:31 3.89 End of Pax Turnoff
1.29 0:43:45 10:38 08:15 08:27 5.18 Pax Turnoff
1.35 0:54:44 10:59 08:08 08:23 6.53 101 Hwy
0.87 1:01:45 07:01 08:04 08:21 7.40 Dirtball
0.38 1:04:32 02:47 07:19 08:18 7.78 Start
Friday, February 03, 2006
4.0mi, 35:14, 3 FEB 06, COB Speicher IZ
Iggy Pop, “Repo Man”
Trey Parker, “Freedom Isn’t Free”
WX at 1700: 57, DP 55, BP 29.61, 26G36@150, light rain and mist
Odometer 4: 258.6mi
Z2 high.
Today’s weather observation of light rain with winds from 26 gusting to 36 knots underscored by I decided I to stay indoors and run my first dreadmill miles in damn near four years. It was good to do the mileage, though. It’s been bumpy the last few days and having my runs have been therapeutic. Sort of.
1: 9:12
2: 18:02
3: 26:51
4: 35:14
Trey Parker, “Freedom Isn’t Free”
WX at 1700: 57, DP 55, BP 29.61, 26G36@150, light rain and mist
Odometer 4: 258.6mi
Z2 high.
Today’s weather observation of light rain with winds from 26 gusting to 36 knots underscored by I decided I to stay indoors and run my first dreadmill miles in damn near four years. It was good to do the mileage, though. It’s been bumpy the last few days and having my runs have been therapeutic. Sort of.
1: 9:12
2: 18:02
3: 26:51
4: 35:14
Thursday, February 02, 2006
5.8mi, 49:08, 2 FEB 06, COB Speicher IZ
The morning of emo:
Cruiserweight, “Phantom Rider”
Cruiserweight, “To Be Quite Honest”
Boys Night Out, “(Just Once) Let’s Do Something Different”
The Early November, “Baby Blue”
The Halo Friendlies, “Nice Guys (Wait)”
The Halo Friendlies, “I’m All Eyes”
WX at 0800: 45, DP 34, BP 30.21, 080@1 overcast
Odometer 3: 425.8mi
Z3.
I was supposed to run 7 today. Oops. One mile won’t really make a difference – particularly on days where I’ve unintentionally overachieved, but I should probably have gone the extra mile...oops.
I’ve been listening to a lot of emo at work, so that probably explains the massive assault of emo in the iThink this morning.
Tomorrow’s plan is for 4 easy. One of the hazards of training for a marathon is that I’m going to be tempted to go TOO fast and too hard. In some ways I wish I’d brought the monitor portion of my heart monitor (I only brought my transmitter); there’s something new that one of my old training partners sent me to the effect of don’t put in any hard base exceeding 180-age+5 if you’re regularly training and improving. This means I don’t exceed a training heart rate of 151 for marathon work. Actually, I don’t envision having a problem with that. With the switch to marathon training, I haven’t gone hard once – I think a Z4 or higher intensity run will be significant only by its absence.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:05 03:05 08:07 08:07 0.38 Hardball to Bastogne
0.29 05:28 02:23 08:13 08:10 0.67 to Barricade Rd
1.39 17:42 12:14 08:48 08:36 2.06 Crackhouse Y-split
1.66 31:59 14:17 08:36 08:36 3.72 Around Crackhouses
1.70 46:14 14:15 08:23 08:32 5.42 Dirtball
0.38 49:08 02:54 07:38 08:28 5.80 Start
Cruiserweight, “Phantom Rider”
Cruiserweight, “To Be Quite Honest”
Boys Night Out, “(Just Once) Let’s Do Something Different”
The Early November, “Baby Blue”
The Halo Friendlies, “Nice Guys (Wait)”
The Halo Friendlies, “I’m All Eyes”
WX at 0800: 45, DP 34, BP 30.21, 080@1 overcast
Odometer 3: 425.8mi
Z3.
I was supposed to run 7 today. Oops. One mile won’t really make a difference – particularly on days where I’ve unintentionally overachieved, but I should probably have gone the extra mile...oops.
I’ve been listening to a lot of emo at work, so that probably explains the massive assault of emo in the iThink this morning.
Tomorrow’s plan is for 4 easy. One of the hazards of training for a marathon is that I’m going to be tempted to go TOO fast and too hard. In some ways I wish I’d brought the monitor portion of my heart monitor (I only brought my transmitter); there’s something new that one of my old training partners sent me to the effect of don’t put in any hard base exceeding 180-age+5 if you’re regularly training and improving. This means I don’t exceed a training heart rate of 151 for marathon work. Actually, I don’t envision having a problem with that. With the switch to marathon training, I haven’t gone hard once – I think a Z4 or higher intensity run will be significant only by its absence.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:05 03:05 08:07 08:07 0.38 Hardball to Bastogne
0.29 05:28 02:23 08:13 08:10 0.67 to Barricade Rd
1.39 17:42 12:14 08:48 08:36 2.06 Crackhouse Y-split
1.66 31:59 14:17 08:36 08:36 3.72 Around Crackhouses
1.70 46:14 14:15 08:23 08:32 5.42 Dirtball
0.38 49:08 02:54 07:38 08:28 5.80 Start
Wednesday, February 01, 2006
4.4mi, 40:51, 1 FEB 06, COB Speicher IZ
The Chiodos Bros., “Quantum Mechanics and Hydrodynamics”
WX at 0800: 37, DP 32, BP 30.24, 2@130 pcdy
Odometer 4: 254.3 mi
Z2.
I’m not sure what prompted me to think of a Chiodos Bros. song, but I’ve been listening to a lot of emo at work these days. That being said, today was supposed to be an easy run. What I didn’t count on was a significant tailwind, which explains the relative difference between the paces of the penultimate and last segments.
I neglected to hit the first split; but based on the tailwind, I suspect my running partner and I were going a little faster than 9 minute pace. It wasn’t apparent due to tailwind. That’s fine.
This morning seemed a little warmer. I think I’m getting acclimated to the temperature if I can step outside in shorts and a t-shirt in 39 degree dry weather. Disturbing, yet true.
Tomorrow’s plan calls for 7 easy. No problem.
SGMT AGGRG SEGMT PERMI AVGPC DIST Extended Slug Run
1.10 00:00 00:00 00:00 00:00 1.10 Short Air Assault to split
1.67 25:40 25:40 15:22 09:16 2.77 Around the Crackhouses
1.10 36:26 10:46 09:47 09:25 3.87 Split to short Air Assault
0.54 40:51 04:25 08:11 09:16 4.41 Corner and back
WX at 0800: 37, DP 32, BP 30.24, 2@130 pcdy
Odometer 4: 254.3 mi
Z2.
I’m not sure what prompted me to think of a Chiodos Bros. song, but I’ve been listening to a lot of emo at work these days. That being said, today was supposed to be an easy run. What I didn’t count on was a significant tailwind, which explains the relative difference between the paces of the penultimate and last segments.
I neglected to hit the first split; but based on the tailwind, I suspect my running partner and I were going a little faster than 9 minute pace. It wasn’t apparent due to tailwind. That’s fine.
This morning seemed a little warmer. I think I’m getting acclimated to the temperature if I can step outside in shorts and a t-shirt in 39 degree dry weather. Disturbing, yet true.
Tomorrow’s plan calls for 7 easy. No problem.
SGMT AGGRG SEGMT PERMI AVGPC DIST Extended Slug Run
1.10 00:00 00:00 00:00 00:00 1.10 Short Air Assault to split
1.67 25:40 25:40 15:22 09:16 2.77 Around the Crackhouses
1.10 36:26 10:46 09:47 09:25 3.87 Split to short Air Assault
0.54 40:51 04:25 08:11 09:16 4.41 Corner and back
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